April 17 2020

Running remains a staple hobby during these strange, quarantined times. Many of us are increasing mileage to fill the newfound free time, or returning to it after a brief hiatus. Wherever you’re at, I’m sure you think about the main equipment used for this joyous pastime- our shoes!

There are a lot of options when it comes to what we runners put on our feet. If you’re like me, making decisions on this sort of thing can be ridiculously stressful. With that in mind, I made this post in hopes to provide somewhat of a helpful guide, or at least alleviate some stress of sneaker-shopping! 😊 This is basically a short list of what I think about, including my opinions on shoes.

To figure out what kind of shoe I’m in the market for, I think about these questions:

What type of running are these shoes intended for?

Every day road running? Trail running? Road racing? XC racing? These could all use different shoes!

  1. Road running: for every day runs on the sidewalk, road, cinder path, or whatever. These could be neutral, have a good about of cushion, and some other specs, depending on your responses to the other questions in this post.
  1. Examples: Brooks Ghost, Asics GT2000, New Balance 680v6, Topo Fly-Lyte, Topo Phantom, Nike Pegasus, Mizuno Wave Rider,

Tip #1 – many websites (like Brooks) offer a “shoefinder” feature. Try to find this.

Tip #2 – When I want to try a new shoe, I buy one pair of my current ones, and one pair of my old ones. That way, I’m not stuck if I am disappointed with the newbie.

  1. Trail running: for runs along trails, through dirt, mud, up/down mountains or hills, likely water-proof, probably a subdued, natural looking hue like slate grey or brown. Websites should have a tab that specifies “trail running shoes.”
    1. Examples: Brooks Cascadia, Asics GelVenture, New Balance Women’s 590v4 FuelCore, Topo trail running shoes, Solomon trail running shoes.

  1. Road racing: These shoes include “racing flats,” which tend to be flashy, attractive, sleek, and lightweight. The characteristics of these shoes aim to make us feel fast and confident during a road race. I wouldn’t really want to run in Road Racing flats day to day though; they don’t offer a ton of support.

I used to run road-races in these..

Blue cheetah-print Nike Lunaracers = confidence boost to make me super speedy

XC racing: For running cross-country (XC), I want slim shoes with metal spikes to dig into the earth and help propel myself forward. I would avoid buying these for any other purpose… Although I know people collect them!

What is the furthest distance you plan to run? How far do you run per week?

It’s good to know the furthest distance I intend to run in these shoes, as well as how often my feet will be slamming into the ground. This helps me determine how much cushion I want on them. Most people prefer to be in the middle of two extremes:

Extreme minimalist: Vibram FiveFingers

They look so silly, but I don’t know much about them. I like the idea of running “naturally,” but I wonder if this is just a marketing ploy. Regardless, they’re the most extreme example I could think of!

Extreme “Maximalist”: Hoka Graviota 2

I also think these are silly looking, but a lot of runners really love them, including my PI!

Where on your foot do you land when running?

There are a few ways to determine this one:

Option 1| Look at the wear patterns on old shoes. Follow this guide from Runner’s World Mag

Note that the article is from 2007, so a lot of the shoes they recommend may be unavailable and/or more suitable shoes for a given wear pattern may even be available.

Option 2| Use information from gait analysis programs to determine landing patterns line foot strike, turnover (cadence). The most highly rated programs for this are available for individuals (, but are pretty expensive. To circumvent the cost, you can get a gait analysis done at a gym, a local running store (Well, not currently #COVID19), a physical therapist office if you see one.

What is your budget?

Shoes are an investment. Be prepared to drop some $ on a good pair, but know that it’s worth the cost to avoid discomfort or injury. Once a “staple” shoe has been identified, scour these sites (below) for that shoe. I recommend looking for the second or third newest model of the desired shoe, because these will usually be a lot less expensive without being that different from the “latest and greatest.”

I run in Topo’s. They’re a low/no drop shoe with a wide toe-box. I like the low drop because it reduces the strain on my calves over many miles, and the wide-toe box helps reduce the frequency of black toenails!

I determine a (rough) budget for the shoes I want based on my weekly mileage (see above) and cost of the shoe I want. For example, I spend about $150-200 on shoes per year because I run 50 miles/week, and each ~$75 pair stays with me through about 800 miles. Each pair is very well-loved… perhaps too well loved.

Generally, people seem to swap out shows after ~400 miles. I’ve been advised to buy shoes more frequently, but I don’t think it’s necessary. I think it depends on the shoe, and the wear on the shoes. My Topo’s can really take a beating:

Three generations of my Topo FliLytes. A) “dorsal” depiction of my shoes, newest on left, oldest on right. Current shoe is indicated. Circles indicate holes, arrows indicate holes with foam (because I don’t untie my shoes after each use! Oops… I’m so bad.) B) “ventral” depiction of my shoes showing wear patterns after the indicated mileage.

All-right, hopefully this was helpful. I realize that there are many people who are more well informed of this topic than me, and I totally welcome their comments below.

P.S. If anyone is interested, I have size 7.5 Blue Topo Magnify’s that I will give away to the first person who is interested 😊 Think of it as a reward for reading all the way to the end of my blog post!!

Quarantine Reads:

Hi everyone! This page is intended to help us stay entertained, informed, and/or optimistic amidst the SARS-CoV2 pandemic. Please check out the few articles and books I’ve listed here, and comment with recommendations of you own!

I’ve broken this down into the following sections:

1) Three Books

2) Scientific literature on SARS CoV-2

3) Running articles

4) Bonus section!

Three Books:

1) Jane Austen’s, Pride and Prejudice – because it makes me feel better about sitting around all day, and I find it fun to relate the characters to their modern-day counterparts. There are several excellent candidates for Mrs. Bennett.

2) Voltaire’s Candide – because the COVID19 situation is happening, even in the best of all possible worlds.

3) David Sedaris’, Dress your Family in Corduroy and Denim – It’s a compilation of essays on his unique life experiences woven together into a single (dark) humor piece. It reminds me that although life seems nuts now, it’s regularly teeming with absurdity.

Scientific literature about SARS CoV2:

Below is a link to Nature’s pick of coronavirus papers:

I’ve selected a few of them here to point out two of the many questions I’ve had:

1) How Practical are masks?

Wearing face masks can reduce transmission of coronaviruses in general, which includes SARS CoV2. (N. H. L. Leung et al. Nat. Med.; 2020).

2) How soon until we have a vaccine?

-A group of researchers took blood plasma from people who had recovered from COVID19, and injected it into severely ill patients with the disease. The amount of virus in the blood 70% of patients dropped after about a week. K. Duan et al. Preprint at medRxiv; 2020).

Additionally, Alexandra Walls et al., have solved the protein crystal structure of SARS-CoV2. This is important because it provides accurate knowledge of the protein shape and locations important for infection. Both of these pieces of info are an essential starting point from which to develop vaccines for SARS-CoV2. Check it out: “Structure, Function, and Antigenicity of the SARS-CoV-
2 Spike Glycoprotein” Walls et al. Cell Press.

(somewhat random) questions for followers:

Do you already wear masks in public? How about outside by yourself?

Thoughts on vaccine options?

Has anyone read about how our immune response to SARS-CoV2 is modulated by toxins in the environment?

Has anyone come across papers about the intermediate host species between bats and humans?

I’ve read one paper that proposes pangolins. (We should probably stop exploiting exotic creatures… *cough* Tiger King *cough* cough*) I digress. Here is the reference: Zhang et al., Cell.

OK! Now we can move on to the more fun reads!

On running:

1) Oiselle Blog. Oiselle is a company by and for female runners. I love them because they work to destigmatize running and conceptions of our physiology (e.g. body weight, mensuration. pregnancy).

2) This piece by Talya Minsberg for the New York Times. This article seems to toe a line between encouraging and elitist, but I think it is overall optimistic.

3) How to start running: I wish everyone could discover the joy of running, but I know it’s hard to just start. For those of you who prefer a plan to adhere to, I recommend checking out the RunnersWorld article on the topic.

Reminder: adhere to social distancing guidelines for running 🙂 6 feet apart, or solo!

Bonus section!

This is important too: The article I read this morning includes some very important Q and A with advice we should all heed, “because the more everyone commits to social distancing, the faster we can all get back — and down — to business.”

What matters most during COVID19

March 31, 2020

In the second grade, my classmates and I were once tasked with making lion or lamb masks during arts-and-crafts. The purpose of this was to demonstrate that March in New York state tended to “come in like a lion and go out like a lamb…or vice versa. We were supposed to predict the outcome. I wonder if part of the activity was for us to demonstrate precocious skill in meteorology or something. Where I’m from, seeing snow midway through April is not out of the question.

The lion-and-lamb simile was so profound, that it transcended to my endeavors in higher-education. In college, if I had a bad race or did poorly on a test in the beginning of March, surely, I had to do well at the end of March!

My logic is sound!

I still think about this. For 2020, I predicted that March would come in like a lion and go out like a lamb. I was banking on this because I scheduled a lot of important things at the end of March: An international conference (SOT) in California, my annual seminar to the department, and a committee meeting. I wanted them to all go well. March had to cooperate! But, it didn’t. Darn. March ended up being extremely hectic for me, and the rest of the world. It somehow entered and left like a lion. That’s not supposed to happen! Perhaps the predictive powers are limited to the weather, after all.

In March, we saw increasingly aggressive measures to limit the spread of the novel coronavirus infectious disease 2019, “COVID-19.”

The actual virus is called SARS-Cov2. SARS is an acronym for Severe Acute Respiratory Syndrome. Although some initial cases were linked to a fish market in Wuhan, China, its origin, intermediate hosts and more of transmission to humans are still largely unknown. Here is my favorite COVID19 info-video:

On March 6th, the University advised against travel to conferences. On March 9th: SOT was officially cancelled and by March 13th: all classes, committee meetings, and PhD thesis defenses were told to move to Zoom. On March 15th, Rochester had its first COVID-related death, which hastened the city’s efforts to limit the spread. On March 18th, research labs at the U of R were expected to already be “ramping-down” in preparation for a research lab shutdown. And on March 20th Tim and I began a 14-day quarantine in our apartment, that was advised for people in NY. The virus’ spread was exponential, and the response needed to match.

The response really peaked when I began receiving emails from places like SurveyMonkey or Gap about their response to COVID19 (*eye roll*).

I was decidedly not attending SOT prior to the official statement. Nonetheless, I was relieved that the flagship academic society of my discipline (SOT) was adhering to the precautionary principle. As toxicologists, the precautionary principle is canon. To not practice what we preach would be to undermine what really matters – protecting public health.

While going to conferences, performing experiments, and running marathons all matter for my personal aspirations including my career, protecting public health is #1. While trying to explain an extreme measure (the possibility of shelter-in-place) to a city in Illinois, the governor said, “It’s hard to have a livelihood if you don’t have a life.”

I agree with the governor in that I think what really matters is public health. That includes the health of all the people I care about as well as my own. It also includes hundreds of other humans who step on the line beside me before a marathon, or travel from far and wide to present their research at conferences. Whether we know each other personally doesn’t really matter, but the mutual respect we have for each other does. To care about public health is to respect the lives of other people that share the world with you.

I respect my fellow humans enough to run solo, to stay home, and to avoid expanding my network of contacts that could potentially spread the virus. This is difficult for me because it feels so limiting. When physical interaction is suddenly limited, the change is uncomfortable. The changes we’re experiencing now (the quarantine, isolations, and other precautions) demonstrate how interconnected we normally are. We rely on human interaction on massive scales for our work and play.

On the bright side, I think the changes also demonstrate how adaptive we can be. I’ve been impressed with solutions and creativity that my immediate networks have come up with during all of this.

At the University:

-Gatherings of 5 or more people no longer an option,so we transitioned to Zoom-based meetings

-University students can’t return to campus, so all classes moved online, classes have weekly check-ins for students too.

(shout out to all the responsible University leaders who decided to put health above wealth here… and shame on those who didn’t… *cough* Liberty *cough* *cough*)

-Committee Meetings and PhD thesis defenses became Zoom based

After my Zoom-seminar to my department, Presentation Pants and all💫

– Proctor exams via Zoom

-Took some of my transgenic fly stocks home to manage. I need to care for my lil fly babies ❤

Running community:

-My running buddies and I decided to run 6 feet apart or solo.

-Races that were cancelled morphed into to “virtual races”

-Races (like the Boston Marathon and some fun local races) postponed to the fall

*For those of you who had the Boston Marathon postponed – time to get HELLA fit for Fall!!


-Bars and restaurants close to dine-in, and pick up, but offer drive-through-based takeout

Still showing our love&support for Swiftwater!

– Group viewing of movies. GSS is hosting “virtual” movie nights once a week, as well as other activities.

@U of R students who read this – we have a free account on Kanopy (the video streaming service) through Miner Library.

Our apartment:

– Finally bought an Wi-fi router

– Set up our work-from-home stations

(i.e. a fuzzy blanket nest with books and coffee mugs within arms’ reach at all times)

-Baked 4 batches of granola, 2 loaves of bread

– Zoom/FaceTime hangouts with our friends

Yes, even Jakob, who lives across the street! #socialdistancing

-We created a third housemate, Cheryl, to blame dirty dishes and small messes on.

-Learned that “What do you Meme” can’t really ever be a two-person game.

– Played blockus a dozen times or so (Tim won every single time…)

I feel that I’ve learned how to be adaptable as both a graduate student researcher and a runner. The impossibility of planning for every potential outcome kind of demands that. Whether I’m managing an injury, planning when to run during a work-day, salvaging an experiment, or getting through this pandemic, learning to roll with the punches is essential.

I know many of you reading this have had your goal-races cancelled at a time when you’re feeling especially fit, and that sucks. It’s not fair, but it is what it is. The best we can all do is keep on keeping on. Reset, set new goals, and take comfort in the fact that if we do the right thing now, we can be back to running sooner. Onward & upward!

@Followers, thanks for reading this, and I hope you’re all staying safe and feeling healthy ❤

ATL Marathon

March 9, 2020

Exactly a week ago, I returned to Rochester after “America’s Marathon Weekend” in Atlanta. I met up with my friend Bri (plus her college teammates, Bree and Gronke) to spectate the Olympic trials marathon, then run the Publix Atlanta Marathon/Half-marathon the next day. The trials were impressive, inspiring, and an all around solid experience.

Since we had our own race the next day, we wanted to at least try to stay off of our feet while spectating the Trials race. For those less acquainted- to spectate a distance running race is to chase your athlete around the course on foot in order to see them a lot. We sought out a viewing spot that minimized time running/walking around the course (i.e. streets of ATL) but also maximized our view of the athletes. We settled on a corner where we cheered on the athletes on as they passed at miles 2,10, 18 one way and 5, 13, and 21 the other way.

The men’s race
The women’s race

Their course was challenging: while facing a net 1,000 feet of elevation gain (but a net downhill of 17 feet due to the proximity start and finish lines) athletes faced rolling hills as well as multiple loops. At the end of the day, the top three women were Aliphine Tuliamuk, Molly Seidel, and Sally Kipyego – all underdogs. Aliphine wasn’t seeded in the top three and Molly had never run a marathon before this. In the last two years, Sally had a child, became a U.S. citizen, and dealt with a bout of malaria. Woof. These STRONG ladies will represent the United States at the 2020 Olympic Games in Tokyo, Japan. (Unfortunately, I worry whether this year’s Games will have a different atmosphere, given the COVID19 epidemic. The WHO has yet to call it a pandemic as of the first publication of this post).

Motivation wall at the Expo – try to find mine!
Hanging out on the sidelines during the Trials
My new favorite snack

Although we tried to stay off our feet on Saturday, we ended up covering over 12 miles. Moving so much was probably unavoidable, since we all flew in Friday night and had to get our racing bibs from the Expo on Saturday afternoon, ran a ~4 mile shakeout to scope out the starting line area, and went to the grocery store twice. Nevertheless, we tried; at one point we Lyfted 0.4 miles to avoid a sizeable uphill effort. Kind of embarrassing, but hey!

The pre-race dinner: We cooked our own meals at the Air B&B and just chilled the night before the race. I cooked Tim’s brussels sprouts recipe everyone, and was v proud that I didn’t burn them or anything. Bri made Linguini and alfredo sauce with chicken for herself, Bree, and Gronke, while I made my own special pasta and red sauce (#Veg).

The last supper
Beautiful Brussels

After dinner, we stretched and talked, and set up our racing outfits for the next day. I learned from Gronke I’m supposed to call my outfit setup “Flat Ashley.”

Race-day! Below I tried to outline the progression of the day; first, by time up to the start of the race, then by mile since I kind of lost track of time for the ~3 hour race.

5:30-7am: Woke up, Bri made everyone coffee (#angel), and I ate breakfast (granola, banana, and almond milk). I drank a lot of water too – which I ended up kind of regretting during the race. More on that later…

6:15am: We all jogged our warmup to the starting line, less than a mile away. Bree and Gronke were running the half, but the half and full marathon start together for this event.

6:45am: Bree started her half-marathon

7am: Gronke starts her half, Bri and I start our full marathons. Side note- Bri was actually supposed to start at 6:45am too (her PR is 3:14! #damn), but she decided to stay back to start with me (my previous PR was 3:18) ❤

7am-10:10am: Runnin’- finished at 3:10-28, which is an average min/mile pace of 7:16.

On the line

Recap of select/noteworthy miles:

Mile 1-4: This is so much fun! These hills aint no THANG.

Mile 5: Bri and I accept and share a solo cup of beer from spectators offering along the course. If you’re not having fun, you’re doing it wrong.

Mile 5-10: cruisin’ with Bri and this girl Leanne we befriended.


Mile 11: lost Bri and Leanne, circle back and get Bri.

Mile 12: lose Bri again but keep going this time. I was clicking off consistent 7:18’s (minute/mile pace) and felt like I could keep that up.

Mile 14: Porta potty stop! Remember when I said I drank too much water? Yeah, I was about to pee myself at mile 14, so I stopped for exactly 35 secs #speedypee

Mile 15: Phwew. So relieved, still feeling good. Hills are kind of hard now.

Mile 16: Wow 10 more to go. Lots of hills. Woof. *Miley Cyrus “The Climb” echoes in my mind*

Mile 17-21: Caught up with runners from the first corral (these athletes had a faster entry time). I try hold the pace I’ve been going. I’m passing a lot of people, but it’s hard to keep my pace because the flow of runners is a lot slower at the back of the first corral group than at the lead of the second corral. I picked up a Clif- energy shot packet at mile 17, which I kept in my sock. I know what you’re thinking: “What does she mean, kept in her sock?!” Here is a photo of me mid race, which may help clear that up:

High fashion.

Mile 23: Start to feel like I could hit a wall, so I swallow more Clif energy shot that I’ve kept in my sock-glove. Pause to stretch my calf then keep going. The middle-aged guy I am running with at this point praises me for “adhering to the precautionary principle.” Thanks, dude.

Mile 24-26: I am very ready for this to be over.

Mile 26: SO. CLOSE.

Where is the finish??!

Mile 26.2: Heck yes- done!!

Posing in Centennial Park with our metals

Mile 27: Wahlburger for a well-deserved (vegan patty) burger and margaritas with the girls!


All in all, I felt great during this race. I felt like I was well hydrated, in shape, and so happy to just be out there racing. This is my first marathon back from injury, and I was grateful to just be able to run and be healthy. The course was fairly hilly, but they were rolling. Whenever there’s an uphill, there’s a downhill, eh?! It got pretty hard at mile 23, because there was a sizeable uphill effort and my legs were getting tired. Other than that, I felt strong on this course and ended up with a big PR from the race. I ran 3:10:28, which qualifies me for Boston 2021 and gives me an auto-qualification for NYC marathon in 2021 as well.

How did I prepare for this marathon? I kept it very simple. I ran, stretched, ate well and slept well. In a sense, this training cycle was a bit of an experiment in that I didn’t do workouts and didn’t lift or do anything I didn’t consider enjoyable. I maintained a fairly consistent long-run schedule with Jacquie, which made me look forward to each long run. I especially looked forward to the end of each long run because we go to Timmy Hoes for Ice Capps. My other running buddies in Rochester (s/o to Laura and Erin) helped me rise early to get runs in before work, or motivated me to get the run in after work. I like to think of my runs as just hanging out. TBH, I feel like I have better conversations while running. I’m committed to making running my stress relief as close to 100% fun as I can. I keep pretty busy, which is stressful, so I like to keep running relatively carefree.

Nevertheless, I do keep track of my miles I log. My “system” for keeping short-term track of my runs is to record weekly mileage on the whiteboard in my apartment. Serendipitously, I had been taking photos of each month for a scrapbook I’m planning. So, I actually had a way to retrospectively calculate my mileage, which is below:

Taper and qual exam noted with red arrows.

Long runs too:

Half marathon was Winter-Warrior (see other post). Peak long run was 22 miles. Race day was March 1st.

This training cycle was all about having fun, staying healthy, and listening to my body. One thing to glean from the graphs is the oscillatory profile over time. It reflects low-mileage weeks when I felt tired or was busy, while high-mileage weeks represent times I was able to run longer because I had less on my plate.

I’ve yet to pick a Fall/winter Marathon, but I feel good and want to shoot for one. @Followers, I am taking requests! 😊

Shout out to ATL track club for taking many of these photos!

“I run because it always takes me where I want to go.” – Dean Kamazes

Writing pro(gr/c)ess

February 26, 2020

Happy Wednesday! I’ve had a few writing projects other than this blog for a change (i.e. my first paper – more on that later), which have occupied a considerable amount of my time. I aspire to have the writing endurance that I think many PI’s have, but I’m not there yet. Or maybe I’m just giving them too much credit. Nevertheless, I try to write as much as possible. The more practice you get, the better, eh?

This blog is not the same as academic writing, by a long shot. PhDistance is more fun and a much more appropriate space for my off-the-cuff style that I think is my emerging writing voice. By the way, @followers, what do you think is my writing voice? It’s hard for me to tell, since I am both the speaker and the audience in my own head. I probably hear myself differently. Hello?? I digress…

So yes, back on track to academic writing. I’m writing a paper about my favorite protein called, Kon-tiki, and how it mediates methylmercury toxicity in Drosophila muscle development. Seems like a lot to unpack, I know. Let me explain…

First off, methylmercury is an organic form of a naturally occurring metal in our environment. It is exceptionally toxic during development in many species; from humans to invertebrates like the humble fruit fly, Drosophila melanogaster. Drosophila are the “model organism” I rely on to help answer my research questions about developmental toxicity of methylmercury. I use them because they have short life cycles, have a well documented development, and are relatively low maintenance.

The fly is also optically tractable, which is essential for most of my imaging-based experiments. What I do is visualize muscle development in flies that have been exposed to methylmercury, and then try to explain the underlying cause of the pathology I observe. The most striking feature is a muscle detachment from tendon. I think that the fly myotendinous junction is failing during development, such that it detaches and recoils away from the site of attachment, similar to a stretched rubber band that is then cut.

This concept is also a runner’s nightmare: this is what happens with Achilles tendon rupture. The Achilles tendon connects the Gastrocnemius and soleus (calf muscles) to the calcaneus (heel bone), and when it ruptures, the muscle literally recoils away. Last year at this time, I was nursing some Achilles tendinosis. I had to take time off of running and missed Boston, but that was minor compared to a full-on rupture that others have experienced . When I count my blessings, I count each individual fibril of tendon, twice 🤷🏻‍♀️

Achilles’ tendon rupture

This brings us to my friend, kon-tiki, which is a key component of the fly muscle-tendon (myotendinous) junction (or MTJ, academics love acronyms…). A major difference between flies and humans is that the MTJ of the former connects muscle to tendon to exoskeleton, whereas the latter have an “endo”skeleton. Nevertheless, many of the other important things that comprise the MTJ are strikingly similar. My research hypothesizes that the reason that methylmercury causes muscle detachment in the fly is because kon-tiki is affected. I do not necessarily think that this is what happens in humans, but I do think that developing tissues which express the human version of kon-tiki may be extra sensitive to methylmercury toxicity.

The paper I am writing will make this idea “real.” I won’t post any pictures on here – sorry! But I will try to when it is published 😊! The paper is progressing well, but it’s pretty hard, in my opinion. Like I said, academic writing isn’t fun. I still try to make it fun, but then I get these sorts of edits back from Matt:


The hardest things for me during the writing process have been 1) not taking edits too personally 2) crafting figures that are aligned properly and 3) sitting down to write. The last one seems silly, but I think sometimes it’s hard to just start.

@academic friends, what were hardest for you?

@runner friends, I apologize for any injury-related PTSD this post may have caused.

Winter Warrior

January 27, 2020

In general, running makes me feel strong. I’m mindful of the fact that my muscles, tendons, and bones move together to perform a task that requires strength and endurance. Sometimes the run requires a little extra strength and endurance… Especially during winter in Rochester:

It gets a bit snowy. Have I mentioned that?!?

It’s January, and winter is in full swing. The very first weekend brought this squall/slush mix of snow, just in time for a half-marathon I raced. The race was put on by one of the local running companies, and was aptly named the “Winter Warrior Half Marathon.”  Despite the cold and wet conditions, I had a fun time! Plus, I got some great swag (this very cool pom-pom hat) and $100 out of it for placing second overall!

Here’s my recap of the race:

The race was at Rochester Tech Park, and the course was a quadruple >3 mile loop around a bunch of buildings. There was a lot of gray, pavement, and puddles. If not for Tim and Jacquie cheering me on, the race would have been as lively as the abandoned K-Mart across the street.

So, this race was mentally very tough. There were long sight-lines, and volunteers who tried to tell me that a “warrior would go through the puddles!!” Maybe, but I, an intellectual, preferred to go ~*around*~ the puddle.

The race was also physically tough. I haven’t pushed myself for a run in a very long time, and it was satisfying to realize I still had it in me. I averaged 7:15min/mile for the first “quarter marathon,” then held a 6:45 pace for the remainder. Tim had ridden his bike to the race and was biking alongside me in chunks to cheer me on. His conception of 13.1 miles astounds me. One can be 3, 8, or 12 miles in, yet be “almost there” in every case.

I joke. He definitely helped me a lot. ❤

Afterwards, my hips felt like they belonged to an elderly person who had accidentally misplaced them inside my body. That was a weird way to say I was stiff. You get it. Anyway, Jacquie ran with me for my cool-down run, after which I was much less stiff, and able to venture over to the post-race party tent for snacks.

The post-race snacks helped a lot too. They fed us Mac-n-cheese and warm broth for electrolyte replenishment Maybe it was the cold, making me desperate for warmth, or maybe it was my constantly dehydrated state of existence (I’m sorry to blame you, dearest coffee…) but that was the BEST post-race food I’ve ever had. Warm broth. Mac and cheese. WOW. Gustatory excellence. The real winner today was the chef who provided this nourishment.

Here are some photos of me and Jacquie cheesin’ after feastin’:

The first-weekend race had a lot of highlights, and was a great way to enter January. The subsequent weeks brought more wintery weather and trying runs. Trudging through the snow is becoming the norm, once again. However, this year, I have some more running buddies who tough it out with me. V grateful for those ladies.

The rest are solo runs, which provide reprieve from lab and introspection time. All in all, running in 2020 is off to a good start. As I sign off, I leave you with this lil poem (#cultured):

In regards to running, life is swell.

But for graduate school, well…

I’m writing a paper.

So it’s kind of been Hell.

How I feel presenting my manuscript ideas to my advisor:

Academic prose is much different than poetry, unfortunately. (Because I have a clear talent with the latter, obviously…) Most of my PI’s edits have been slashes through my creative use of adjectives. Next post will follow up on THAT misadventure.

New Year, New Post

January 5th, 2020

Happy new year, my friends!

This past year was pretty intense for both running and graduate school. The challenges of 2019 have made me a tougher version of myself: the Meyer’s Briggs personality test still comes up with ENTP, but now I start each morning with a bowl of nails for breakfast.

For this post, I’m going to reflect on the previous year, then introduce my running and academic goals for 2020, and will finally close with my resolutions. One of those resolutions is to be more structured/organized – so, behold this aptly structured intro you are about to finish. …BUT, can I finish without rambling, or resorting to my natural “stream of consciousness” writing style? Probably not- old habits die hard! However, I will make a conscious effort this new year to make small improvements in my organization and consistency.

All right- here we go with that recap of last-year’s grad-school and running-related memories:


  • Our lab moved up two floors
  • Graduate students in Rand lab moved offices – I’m still GRIEVING for the loss of our prior PERFECT office :,(
  • Started volunteering with Ronald McDonald House Charities
  • Attended Society of Toxicology (SOT) Annual meeting in Baltimore, MD in March
    • Ran the 5k there – became injured shortly afterwards 😦
  • Annual Toxicology Training Program retreat in May
    • I won two awards!
    • Preview: This year, I’m co-chairing the retreat this year ~
  • June – August = QUAL PREP:
    • Essentially, I just worked on troubleshooting a staining protocol and writing my qualifying document all month…
      • Run, write, sleep, repeat!
  • THE QUAL – woof.
    • Passed, progressed to PhD candidacy, and earned a Master’s in Toxicology. Huzzah!
    • See previous post for a meticulous* breakdown the stats on this endeavor
    • Received so many beautiful “Congrats” cards from friends and family ❤ thank you SO MUCH again!!
Me, working. Ten points to whoever can guess what I’m carrying !
  • Co-authored a publication “Drosophotoxicology”
    • DOI: 10.3389/fgene.2019.00666
  • I planned a super fun Pedal Tour for the tox students in September:


  • Started training for the Boston Marathon
  • Attempted many new recipes from the America’s Test Kitchen subscription
  • Graduate school is a busy time; It’s too easy in graduate school to skip meals and skimp on nutrients. However, it’s to maintain the high energy levels that work in lab (and training for freakin’ marathons!) demand, it’s crucial to be properly fueled! Tim and I start and end each day with a balanced breakfast, full of food we enjoy.
  • Started Physical Therapy at Clinton Crossings
    • If you ever need PT, I can’t recommend Jillian Santer enough! She is a marathoner herself; which made her experienced, understanding, and exactly what I needed.
  • Flew to Boston to Race the Marathon… Unable to due to injury
    • If you want, see previous post for more details – In Boston, I saw incredible feats of human endurance, raw humanity, and grit that will remain with me for a long time.
  • Made some new running buddies – Erin and Laura!
    • It may be fun to keep good record of this in 2020


  • Tim and I moved in to a new apartment
    • It’s adorable and we love it.
  • Enjoyed a visit from Spencer and Lyndsey in October
    • Tim’s best friend, whose wedding we attended last December.
  • Jacquie graduated from Nursing school in December
Taken on our first night in the new apartment. Remember what I just said about nutrition being important? Wine and chips are also important.
Tim and Spencer playing XCOM
Apple picking!
New York State’s newly minted nurse Jacquie (the real one!) and me celebrating NYE!

2019 was big year; It was tough on me as both a student and as a runner. It’s healthy to reflect on the past, and use what I learned to plan for a better year ahead. As I look towards goals such as races and papers that are already coming down the pike in 2020, I know I can handle the challenges so long as I stay patient and focused -and maybe even improve my organization skills a bit!

My goals are tiered, which is a goal-setting skill I learned in college from Coach Dan Moore. It’s helpful to break them down into at least three self-explanatory tiers:


  1. Finish first draft of Kon-Tiki paper
  2. Race a half marathon
  3. Race a marathon
  4. Run in one new state
  5. Blog at least once a month
  6. Find a good therapist
  7. Attend SOT conference in Anaheim
  8. Finish planning the Tox Retreat


  1. Submit first-author publication
  2. Run in three new states
  3. Serve on an SOT specialty section student representative
  4. Receive mostly positive feedback from students after the Tox Retreat – meaning it went well.
  5. Begin RNA Seq experiment with Matt and Jakob
  6. Blog at least once a week
  7. Plan the Graduate Student Society Annual Brew Tour
  8. Graph my weekly mileage to share in detailed post about my training
  9. Improve my public speaking
    1. I was recently told that we should be grateful for every opportunity to public speak, because we get better over time. I was told this in a YouTube video entitled “A Day in the Life of a Julliard Music School Student” circa 1am, while drunk… which brings us to the last “reasonable” goal:
  10. Get 8 hours of sleep each night.


  1. Run under 3:30:00 in the Atlanta Marathon
  2. Run under 3:20:00 in a marathon this year
  3. PR in the half-marathon (current PR = 1:27:53)
  4. Run each of the “4 seasons” half-marathons in Rochester.
  5. Run Under 19 min in 5k
  6. Finish the “Dorsopholog”
    1. Basically, it’s an atlas of images I’ve been making for my lab- another writing project to finish!
  7. Finish RNA Seq experiment
  8. Publish in a journal that I read.

Finally, I will cap this post off with some traditional New Year’s resolutions. As a continual project, resolutions are different than goals. My resolutions are new standards I want to hold myself to, or old habits I used to maintain but have since gotten a bit behind on.


  1. Maintain a consistent lab notebook organization
  2. Journal my thoughts at least twice a week
  3. Adhere to a consistent weekly mileage, long-run, and workout schedule

Dang- that’s a lot! But I’ve got an entire year to do it. 2020 will be the year of writing and running. Which reminds me, I definitely need to be writing that manuscript right now, rather than blogging…ah heck.

Wish me luck!


* Indicates that I’m being sarcastic; as we all know, the best jokes require explanation*.

“Acknowledge all your small victories; they will eventually add up to something great.” – Kara Goucher, American distance runner

Major life update — I passed my qual!


At a certain point in the educational trajectory for graduate students, they officially become a candidate in pursuit a doctoral degree in their field. The process in not standardized across institutions or graduate programs, and as a result the main component of this transition point can be known as “the qualifying examination”, “the comprehensive examination”, or others as well as their shortened versions (e.g. “Comps,” “Quals,” “the Qual”, etcetera). In my toxicology training program, passing “The Qual” entails writing a condensed research proposal in the form of a grant (I’ve heard it compared to an NIH F31), a brief presentation before your thesis advisory committee, and an oral examination. The latter portion is, as one would imagine, the most stressful, but succeeding makes it well worth it. Succeeding means earning a snazzy Master’s degree in Toxicology #nbd

On September 20th, I successfully passed my qual (woot!). I mean, I was wearing my Presentation Pants (1), so of course it went well. Instead of writing about what happened, I’m going to provide some stats that will paint the picture just as well, because, hey- why not? It’s more fun to do it this way ~*~*

Duration of exam: 2 hours

Graduate student to committee member ratio: 1:4

Volume of coffee consumed/committee member: 2 cups

# of times kicked out of room: 2

Time spent on presentation: 20 minutes

Volume of sweat sweated:  approx. 4 gallons. #athletic

Lower estimate, # of times I took town and re-tied my ponytail during exam: 10 #nervoustick

# of scones consumed per person per hour: 2 (shout out to Tim and his accidental purchase of an America’s Test Kitchen subscription)

# of times PBS news hour displayed on my screen before my committee: 1

# of gummy-bear-squiggles drawn on the whiteboard: 2.5

Sound-proofing quality of the room:negligible.

Time elapsed between my Qual and Tim’s: 2 hours

Distance ran after exam: 7 SUPER BLISSFUL miles.

Average time spent in the Env. Med Conference room per committee member:  2.66 hours (Ten points to anyone who determines how this is possible!!)

Revisions to document requested: 0 (!!)

Confidence in my project moving forward (scale 1-10): 10 #ayy

In summary, I’m feeling pretty great. My committee (which has the expertise of toxicologists, geneticists, and a muscle development specialist) was happy with the project proposal, and thinks I can do it. And, importantly, I think I can do it. Sure, there are definitely times where I worry that my project is trash, but these feeling subside when I think rationally. Passing my qual has given me an extra boost of confidence to drive me forward and should prevent those negative thoughts from taking root.

Now, all I have to do is… all of the experiments I just proposed.

 “Headed to the moon, not now, but soon” – Alexi Pappas


  1. Presentation Pants (n): Ashley’s favorite off-white Calvin Klein pants that she has worn to every important presentation in graduate school.
  2. Third-Person omniscient (n): The point of view that Ashley sometimes switches to when she forgets this is her personal blog and is written in first-person.
  3. #nbd: no big deal. What the kids are sayin’ these days in regard to something really super awesome and exciting that is downplayed ironically to convey composure.
  4. Deadpan (n): A type of humor delivered with an impassive, expressionless, matter-of-fact presentation.

On Mentoring

Sept 1, 2019

I’ve been fortunate to have solid mentors in the time from undergrad-now. This post is brought to you by 1) my gratitude for my mentors along the way and 2) the fact that I’ve gone on a blogging hiatus and felt guilty for my lack of posts.


My first mentor of college was probably my “Big sister” on my college cross country team, Rayanne. My first year, she helped me navigate my new home at Geneseo, and ensured that I always had help with school, especially math. She is now pursuing her PhD in Math, and also trains for marathons! (ANOTHER PHDISTANCE GAL!!) Her encouragement was the most memorable thing though; she always pumped me up for competition with pre-race good-luck wishes, cards, and snacks. I still have every card she’s ever given me, because I’m a hoarder🤷🏻‍♀️

Me and Rayanne doing fun things. Left: hiking in ADK. Right: bein’ cute at a Christmas party in college


My first academic mentor was probably Dr. Jim Olson. Prior to meeting him, I literally had no idea what the heck I wanted to do after college, and the “after college” part of life was only two years away. I would have a degree in Biochemistry, but no plan other than that. I made good grades in school, and loved science. Like any good liberal-arts student, I also felt a strong conviction to save the environment. I thought that I wanted to go into environmental research, but I had a horrible summer experience that really soured my view on that. I thought about going into food science, but a family friend warned me that I would be testing the consistency of pizza cheese for the rest of my life (**NOW that this is ridiculous, but at the time I was really intimidated!). Altogether, I felt a bit misguided with the available undergraduate research at my college, and hesitant about a science career in general. Nevertheless, I sent out cold emails to professors at the University of Buffalo (UB). I picked UB because if I was going to try lab research, I would prefer it be close to home.  I used search terms like “biochemistry” and “environment” and ended up finding Dr. Olson, who studied neurotoxic pesticides.

He told me to apply to UB’s summer research program, and he’d be my mentor. So, I spent a summer with Olson’s toxicology lab in Buffalo through one of those “Summer research experience” programs that typically have alphabet-soup acronyms (e.g. SURF, REU, CLIMB). The work itself was monotonous- I did the same thing every day. But I was really into the “big picture” of the research, and made sure I did it well. Olson is a really supportive PI, and I loved working in his lab. I befriended one of his Master’s students, Sam. (She’s now a PhD student in his lab! Yay Sam!). Sam and I went to the Society of Toxicology meeting that spring together to present research done in Olson’s lab.

I’m writing a lot, I realize… But it’s hard not to! I feel like that experience had given me so much. I’ll focus on the key points… OK. Because of one great mentor, I had the opportunity to 1) learn about the field of toxicology and 2) go to my first academic conference. There, I met students from the U of R (a few of them have since become good friends!), and learned that they were one of the best programs in the country for toxicology. I knew I could see myself in that program, studying toxicology in Rochester. I was worried that I was too inexperienced to consider applying to their program, but Dr. Olson encouraged me to apply, and said he’d write me a letter of rec.

Me, Sam, and Jim!


Fast forward, I got accepted into the program, and before I even moved to Rochester, my to-be student mentor, Kelly was helping me figure out housing, health insurance, setting up research rotations, and what “taxes” are & why it’s bad if I don’t do them… (For those of you that are unfamiliar, a rotation is a short ~10 week research “taste” students do to determine if they are a good fit for a potential lab of interest). My toxicology training program has a mentoring tradition where the third-year students (which now include me – more on that later) help incoming first year students navigate their first year in graduate school. From what I’ve experienced, a really solid mentor will keep the conversation going past that. This post is partially inspired from that experience. My graduate student mentor ended up being Kelly! She’s kept me updated on program requirements, encouraged me to join extracurricular programs that have since given me a lot of joy to be part of (GSS!), helped me navigate professional settings, choose a lab, and been a good friend to me. BTW she actually just defended her doctoral thesis to earn her PhD at the end of July (HECK YES KELLY!!), and started a job in mid-August. #goddess

As I enter my third year, she won’t be in Rochester, but she’s still in my corner ❤

Here are cute pics of us doing fun things 💜


My thesis advisor, Matt, is also a solid mentor. We are a fruit-fly lab (Drosophila melanogaster, if you fancy, or are trying to sound fancy), as well as a toxicology lab. I previously knew next to nothing about either of these things, so there has been quite a bit to learn to get my “lab legs.” Luckily, Matt is really patient, and fun to work for. This has made me want to work hard in lab. But, what makes him great is how he acts when I don’t want to work hard because I’m feeling burnt out. He’s really good at reinvigorating me about the research when I’m feeling down, and maintains a positive attitude all of the time. One time I gave a pretty lousy (in my opinion) practice talk, and thought he’d be disappointed in me. Instead, he said I did fine, that I’d be ready in a few days, and we went on a run and talked about anything except science. I think he’s very good at helping me maintain a work-life balance… (psst- Check out my previous post about how key this is in graduate school!)

As I mentioned a bit ago, I’m now a third-year graduate student. This means I have to Qual soon (September 20! EEP!!), but also that I’m now a mentor. Basically, I aspire to be like my mentors so far; I want to spread positivity, encourage opportunity, be a good friend, and be a stabilizing influence.