Monumental Runner – Katie Morgan


Name: Katie Morgan

Self-described age group: Under 30 crowd

Residence: Washington, D.C.

Occupation: I work in the environmental advocacy space, currently at Ocean Conservancy

Volunteer roles in the running world: I joined the Potomac Appalachian Trail Club – Rock Creek Crew last year in order to give back to the trails that I run on every week, and have loved it ever since. The club goes out each month and helps repair and restore sections of trail in Rock Creek Park that need a little love – last month we patched up a section of the Battery Kemble trail. We repair wash outs after big rain storms to blow downs from big wind events, general trail maintenance, invasive control and everything in-between. We work with the National Park Service, and it is a fantastic way for me and my fellow volunteers to give back to the trails we love!  I’ve learned so much – how to use a pick mattock, dig a trench, position trails to reduce erosion and spot issues on trails I otherwise never would have paid attention to. As an avid trail runner, this is probably my favorite activity outside of running each month, and it gives me great pride each time I run over trails I helped restore.

Why you run: Running is one of my favorite activities, and has always been one of my main mechanisms to de-stress. Working in D.C., running really helps me channel my energy and stress (positive or negative) into something beneficial to my overall well-being.

When did you get started running: After I decided to give up my club swim team in high school, my mom forced me to pick up another sport to supplement my time in the fall. I joined my high school cross country team sophomore year, and haven’t really looked back since.

Have you taken a break from running:  Never by choice — only forced breaks for injuries.

Training shoe: Mizuno

Coach or training group: I joined the DC Road Runners in 2016 to help motivate me in marathon training and gain a sense of community. I have stuck with them in some capacity or another ever since. They are great people, host fantastic local races, and provide a fun and friendly atmosphere.

The hardest race you’ve ever run: Patapsco 50k last year – I’m really proud of my race, but the last 10 or so miles killed my legs. If that race taught me one thing, it is that I need to add more elevation to my training regime for this year’s ultra schedule!

Most adventurous decision you’ve made with your running: To start running ultramarathons! I’m usually a solo runner, so hours of training in the woods and mountains keeps me on my toes (and freaks my mom out!)

Running mentors: The folks at DC Road Runners, and particularly the crew I trained with every Saturday for the SLR in 2016! I’m continuously inspired by their ambition and encouragement, and so thankful I had their support as I recovered from my stress fractures

My favorite place to run in the D.C. area is:  Rock Creek Park

Favorite local trail:  Western Ridge in D.C. or sections of the Appalachian Trail in Maryland near my hometown.

My best race was: Baltimore Marathon 2015 – PR’d by 30 minutes and broke 4 hours!

Favorite local race: Parks Half Marathon and the D.C. Road Runners National Capital 20-miler.

Ideal post-run meal: Stuffed crust cheese pizza

Favorite flavor of gel, gu, etc: Vanilla (I like to keep things simple)


Goals: I have three long-term goals: 1) run a 50-miler, 2) complete a full Iron Man, and 3) race the 4 Desert Series Atacama Crossing ultra-race.

Your advice for a new runner:  Just get out there and no matter the distance or the pace, have fun.

Have you dealt with a major injury: Yes! Stress fractures plague me – in 2009 I had stress fractures develop in both of my shins from over training, which ended my college cross country career. In 2016 I developed stress fractures in my pelvis while training for the New York Marathon that put me out for 7 months. The 2016 injury was probably the most devastating for me, and was such a tough recovery, mentally and physically. I’ve learned to listen to my body, not push my pace, and incorporate cross-training and strength exercises into my routine. You can find me swimming at least once a week at Marie Reed Community Center these days.

Why is the D.C. area a great place to be a runner:  There are so many people that love to run here and enjoy being part of the running community, there is no shortage of running routes, and there is an abundance of races to choose from, ranging from 5k’s to 50 milers (and longer) that cover all types of terrain imaginable. Any type of runner you want to be, you pretty much can be here in D.C.

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