My first Half Marathon

Well, I did it. I completed my first Half Marathon! EEEP.

T-2 days and counting #halfmarathontraining #charmcityrun #baltrunfest #runbaltimore #teamslowAF

A photo posted by Sara Goodman (@ilovealtoclef) on


I started training with a group at my local running store in July. I have not been sharing a lot of what has been going on in my life right now but long story short:

BF got job in California, Sara resigned from her job and stayed in Maryland and got  a part-time job with a community organization, Sara met up with BF in Chicago, BF proposed, and Sara is getting married sometime this summer.

I said yes in Chicago!

A photo posted by Sara Goodman (@ilovealtoclef) on

In short, running has kept me sane. Being on the job market is stressful, trying to figure out when you are going to move is stressful, applying to grad school is stressful, wedding planning is stressful. Knowing that I will see my group on Tuesdays and Saturdays makes me really happy. Also, even though I was by far the slowest person in the group, everyone was always really nice and positive. Even yesterday during the half marathon, I had some of my training mates see me and cheer me on which was great.

I trained for 14 weeks and they had us running in the heat. The first time I hit 13.1 miles in a training run I shed a tear. I never thought I would be able to run that far. Ever. Before I started the training program I had only run about 6.5 miles at a time.

The day of the half marathon I got there really early to see the Marathon start. In Baltimore the half and the full start in different places.

My goals were the following

  1. Finish the half marathon
  2. finish in under 3 hours
  3. get a personal record

Finishing was my number one priority.

The first mile is always tough for me because I need to get settled and find my legs. Our coach warned us that miles 3-6 from Patterson Park to Clifton Park were tough, and they were.

The atmosphere was infectious. there were many election themed signs and even Boh-dration stations, stocked with Natty Boh Beer.

Towards the end of the race around mile 11, my friends Robin and Jon met me, and Robin even ran with me for about a mile. That pushed me through even though my calves were burning and my feet were hurting.

The hardest thing about the Baltimore Running Festival was that the finish line is back between Oriole Park and M and T Bank Stadium, so you keep running and running, and think you see the finish line, and you don’t. I kept looking at my watch and just kept running.

When I looked down at my watch, I was shocked I got all three goals! This experience was amazing and I can’t wait to sign up and train for my next one. I can’t believe I did this!

Some thoughts on Job Searching

So, long story short, I left my previous job for personal reasons and I am currently searching for a new one. I’m not going into the details because people can search me and find this blog but I made an informed decision with no regrets.

That being said, there are a few tips and tricks that I have learned that may be helpful to other job seekers.

Disclaimer: I am not a job counselor but these are some things I have picked up over the past few years that may be helpful.

1. Network at every opportunity you can. Networking is really really important. When I was searching for jobs this time last year, the two jobs I got offers from were jobs that I was personally recommended for, and not published yet online. Have business cards in your bag and update your LinkedIn. You never know when you will meet someone that will help you find a job.

2. Create a spreadsheet with your jobs applied to, date interviewed and need for follow up. This helps you keep track of jobs and when you should follow up. I have applied to over 60 jobs at this point and it can sometimes be difficult to keep them all straight.

3. Create a document with all necessary job application information. This includes your references, former work information, etc, so you are not constantly looking up emails or phone numbers for references.

4. Ask references in person or via email first before putting their names down and send them a copy of the job description.

5. Conduct Informational Interviews (by phone or in person). This is probably one of the most important things you can do. This is how I got my most recent job. My supervisor was a professor of one of my classes and I did an informational interview with her. She did not have a position with her research group but held on to me until she did. Also, someone you interview with may be able to get you in touch with someone else who may help you. They may do an email introduction or just drop a name. These interviews are generally set up by email and can be by phone or in person.

A sample email may go like this,

Dear John Smith, 

My name is <insert name here> and I would like to talk to you about potential job openings with your company. <List degree and qualifications> I got your name from <insert name here>. <List availability>. I have enclosed my Resume/CV for your perusal.

Thank you in advance


<your name>

For example, I had a phone interview with the head of a branch of a state health department, and I got her name from the program manager at the university where she works as an adjunct faculty. She got me in touch with a local public health officer in a county I wanted to work in. That local public health officer met with me for an informational interview. That local public health officer sent emails to other people she thought it would be good for me to be in touch with and I set up interviews with them. She also forwarded job opportunities to me that were at the state and county levels.

If someone knows you, they may be more likely to hire you than a random person who applied to the job.

When you speak to the interviewer, be able to describe yourself in a minute or less, sell yourself and tout your impressive qualities. Remember to thank the interviewer for their time.

6. Do some homework before the informational or job interview. What does this company do? What does this person do? Do they have similar research interests? what should they be addressed by? Where did they get their degree? etc. Look them up on LinkedIn. The internet is great for this!

7. Send a “thank you” email. If you do have an informational or job interview in person or by phone thanking the person for their time and effort. It may seem silly, but it is always a good idea.

8. Do not be afraid to follow-up. Once you have had a job or informational interview, feel free to be a little annoying and check in after a few weeks. Sometimes the person you are interviewing with has more things on their plate than hiring people and may need a reminder.

9. Realize that the hiring process is complicated and it is a two way street. Many jobs have HR requirements and paperwork that has to go through. Because of that process, it may be easier to hire someone from within the organization than to add someone new to the system.  I had an experience where we interviewed someone for an open position at my last job. She had a second interview with my supervisor, and did not hear back for a few weeks. I found out later that the position would no longer exist and would not be filled by anyone. Also, the person in charge of hiring you may have other duties that take priority.

10. Hiring depends on Funding. If you are working in a university/academic setting, they may rely on grants to fund positions. They may wait until they receive the grant money to post a position, and then they need to hire someone relatively quickly. They also might list a position and then eliminate it because funding was cut for that project.

11. Do not bring up bad things that happened at your previous position at a job interview. From a former recruiter on the RPCV Jobs facebook group: Tell the interviewer how you can be an asset to their company. Challenges in a previous job may be asked about, but always turn the negative into a positive.

12. If you are looking to relocate, go visit if you can. If you have the financial means to visit an area you wish to relocate to, that can be very helpful. You can get a sense of the commute, neighborhoods and culture.

13. Come in with a set of questions before the interview. These may include, is there health insurance? Do you have other benefits? do employees get bus passes? etc. Also, if you have questions later, feel free to email the hiring person.

14. Come in to the interview with an idea of a salary for your position. the GS government system is a good place to look and varies by location. For example, with a Master’s degree, I am technically a GS-9. I can look up what a GS-9 would make in let’s say, Alaska, and if I were to interview, I would at least have a baseline idea of what that salary should be.

GS Levels are explained well here:

GS Levels with tables from the US Government Office of Personnel Management(OPM)

15. Even rejections can lead to jobs. Someone I know got a cold call from a big tech company in California. The job would have been perfect for him and his dream job. The first interview went well, but the second did not and he got rejected. I told him that at least the recruiter knows who he is and what his qualifications are, and that he might get contacted for another job. A few weeks passed, the recruiter called him back for a job that was not as perfect as the first one, but one that he was still interested in. He did much better with the interview process, and got flown out for an in-person interview.

The point is: even though he got rejected for the first job, he was on the recruiter’s mind for a second job which he ended up getting. Hiring managers would rather deal with people they know, rather than ones that they do not.

That is all I have for now and information I have gleaned from personal experience. I hope this helps people in their job search.

Peace Corps Wedding #3

During my time as an RPCV I have had the pleasure and honor of attending three Peace Corps wedding.

This past weekend I took a few days off of work to catch up with my friend, Beth H, see her in Minnesota and then drive down to Iowa.

The trip there was uneventful. I arrived on time in Minneapolis and Beth picked me up and we went to Surly Brewing company for some beer and appetizers, then we went to a restaurant called City Afrique and had some Foutou (fufu) with palm seed sauce (Sauce Graine), Attieke, and fish. We then drove back to Beth’s house to sleep.

Got my foutou fix!

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The next day was pretty busy. We went for a morning walk and then went to Beth’s grandmother’s dairy farm after running some errands with her Grandmother and exploring Schell’s brewery and seeing the New Ulm Glockenspiel mechanical clock. I got to see the “Milk Parlor” with all the cows and was peppering her uncle Dean with questions all about cows. I asked him how big a baby calf was, and he didn’t know. When Beth showed me where they keep the newborn calves, we noticed a calf that was born about an hour ago. Still had its umbilical cord, the placenta was hanging out of its mother. I said to Beth, “Well that answers my question.” I even got to milk some cows (manually and with the machine) and clean off their udders. The teats get dipped in iodine, and then a chlorohexadine solution, and then wiped off. Then you squeeze the teats by hand to make sure that milk comes out, and then you hook them up to a milking machine. After a busy afternoon at the farm, Beth took me to her parents’ house for a real Minnesota Tater-tot Hot Dish. We then had an epic jam session with her dad, and then went to bed.

Why yes I am milking a cow!

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The next day we got up early and drove about 45 minutes to go strawberry picking. We picked over 60 pounds of strawberries.

Strawberry picking in Minnesota!

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After we got back we loaded up the car and went to Iowa. This was a camping wedding where we were in a state park. It was more like “Glamping” because the campsite had modern toilets and showers, and had a Walmart nearby. When we arrived, we hung out until the rest of the other RPCVs showed up, started setting up our campsite, and then played some Sushi-Go and had dinner.

Peace Corps friends are the best friends! #loveinledges #peacecorpsburkinafaso #g24

A photo posted by Sara Goodman (@ilovealtoclef) on

Up to this point, everything was going pretty well.

The next day I was supposed to meet up with my friend Rachael’s parents who lived in nearby Ames. As Beth and I started to drive, we turned onto the main road and the car stalled. After calling our parents and asking for advice, a little while later, the car started back up and we were able to make it. We hung out at Rachael’s parents’ house for a few hours and then left to go to the wedding. We turned the corner and the car stalled again. This time we called AAA to get it towed and we both changed into our wedding clothes. We decided to load up Rachael’s mom’s car with our luggage and I went with Rachael’s mom to the campsite with all of our stuff, unloaded it, and made it to the wedding with a minute or two to spare.


The wedding was in Ledges State Park on a sunny hot Saturday. The wedding was very hippie-boho chic and they served Breakfast for dinner. I thoroughly enjoyed dancing and spending time with the rest of the wedding attendees from my training class. Beth arrived during the reception with a supposedly fixed car.

The next morning we packed up and left. As soon as we got on to the entrance ramp to the highway, Beth’s car died a third time. We called AAA to get it towed, and were picked up relatively quickly (compared to the day before) by an Americorps volunteer who worked for the towing company. We waited for a rental place to open after we called to reserve a car and got a rental car and drove back to Minnesota. We stopped again at Beth’s parents and grandmother’s house and then drove back to her house.

Snapchat-6261705625184774372 (1)It is remarkable to note that both of us stayed calm the whole time. Like RPCVs, we were thinking about, where do we want to go next? What is our next step? Both of us wished that we had brought more books to read and things to do while we waited. We also did not have good network coverage while we were camping, so that was also difficult. It did not end up being the relaxing calm vacation I wanted, but at least I’ve got some good stories. I think if it was not for my Peace Corps Experience, I would not have had the grace under pressure that I had during the stress, and this will give me many memories for the months to come.



Review of Garmin Forerunner 230

I bit the bullet and purchased a Garmin Forerunner 230.

IMG_20160505_095332I went to the store and was going to get the 15 or the 25 but was upsold to the 230.

I may end up doing a half marathon training in the fall and I want to have a watch that is capable of tracking activities.

What it does

  • Smart notifications from your phone when connected to bluetooth
  • Measure running, biking, and indoor activities
  • Activity tracker/step counter
  • Can measure heart rate with added heart rate monitor (I did not get it)

What I want from it

  • Accurate, reliable running tracking
  • Good battery life

First impressions:

Love the color, fairly easy to set up and use with Garmin connect. Tried to get it to sync to runkeeper. It sort of works. I am also logging workouts on their website. Weather seems to be an iffy sync. Update: weather syncs but location function on phone must be connected. Not a touchscreen, but that isn’t a big deal.

People complain that the screen is dim. I don’t really have a problem with that. I kind of like it.

First run: 15 minutes easy for BWC 5k training. 5/5/15

Really easy to use. Synced immediately to satellites (or so I thought)*. Beeped when I hit one mile. Reported a pace of 10:18 per mile which I don’t really believe. I thought, the fastest mile pace I have previously run was 11:48. I am curious to see how my next run goes

Second run: Said I was running 7:35 minute miles, which for me is physically impossible at this point.

*Turns out the GPS was not connected and it was counting arm cycles/steps. Going to try it again with the GPS on the next run

First Indoor Run

10:03 pace, which is fast for me

First outdoor run with GPS connected

12:59 pace, which is pretty consistent

Hill workout 5/16/2016


(Garmin interface on the right, Runkeeper interface on the left). I am still using both.

We did hills and it synced pretty well and followed the GPS with a somewhat accurate pace.

Easy to sync to Runkeeper, although it shows up as private and I have to log in and make it public which can be a pain sometimes. You can connect to garmin connect which automatically uploads your activities

The Garmin interface looks slick but clunky, it may take a little bit of getting used to

Other notes:

Activity Tracker will record steps if I am knitting. That is a little weird

The Bottom Line

It does everything it says it does with a non-touchscreen interface. It’s not the Apple watch, but if you wanted an Apple watch, you would get an Apple watch. It also connects to training programs and a whole bunch of apps on the Garmin IQ app store. Essentially the only barrier in my mind is the price. 

It’s a great thing to motivate you to move, tracks your steps,  and tracks your running. The Bluetooth syncing to the phone is convenient for meetings syncing your phone notifications. Battery life is about 9 days when intermittently connected with bluetooth and GPS. It doesn’t have a heart rate monitor or a touchscreen included but that’s not super important to me

I got the watch at a discount* so I got it for about $50 less than the retail price. I’m not sure if I would get it for its retail price of $250.

*from my BWC training (10%) and a $25 store credit (our running store gives you $25 for every 250 you spend)

Under Armour Sole of the City 10k Recap

breaking records and taking names! #pr #Sotc10ktraining #charmcityrun #Sotc10k #personalrecord

A photo posted by Sara Goodman (@ilovealtoclef) on

I’m really grateful that I got a chance to preview the course with our training group with guest coach Lauren who was one of my coaches for the Baltimore Women’s Classic 5k a few weeks before the actual race.

The hardest part of this race is a slow uphill between miles 5 and 6.2 before the race gets flat again. Because of the preview run, we got a chance to experience this for the first time before the race giving us something to expect and a gentle reminder to leave some gas in the tank for that last part

For the most part things went well. I visualized the course beforehand and the night before I ran. I knew what to expect. I also got an unexpected really nice pump-up message from my supervisor at work this morning which was a great way to start the day.

The race in a nutshell. I tried purposefully not to go out too fast. I started Runkeeper a little early (before I crossed the finish line) to make sure it was working. I knew that the first part of the course was downhill until we got to Key highway, then it flattened out until Pratt street where it was a gradual uphill until we turned on Wolfe. The course was pretty flat when I got onto the promenade and then ran up the hill by the Science Center past the American Visionary Arts Museum on Covington street, the dreaded last hill. Most of the people in the back of the pack where I was were walking. I was determined to keep running. Once I got to Fort Avenue I started pushing it until I saw the finish line where I pushed it even further.

I ended up with a personal best, with a 20 second difference in pace from the official race timing.

Overall I am quite happy with the result.

The good:

Running with my BF and training partner, and my Baltimore Bestie, Anna.

Being dressed smartly. It was warmer than any of our training runs and I was very thankful for wearing a short sleeved tee and shorts.

Knowing the course and where to hold off and where to push forward.

Being aware of people running the race on intervals, and to hear the beeps from their watches, and staying away from them

Feeling confident in my training and info from my coach, Meredith. She did a great job and was always able to answer our questions and personalize the training. She was also great fetching me when the other runners returned.

The unexpected/not so good:

I saw at least 5 people fall. I have so far never experienced that in a race. I also saw people being attended to by medical personnel, which I had not yet experienced.

The Heat. I wasn’t expecting it to be so hot. I’m glad I stopped for water at both stops (not generally something I do during a shorter race).

Goals for the next time:

I’d love to get my race pace down even further and aim for more personal bests. I’m glad I was able to complete the 10k and make so much progress since I started running a year ago

#Sotc10k #charmcityrun #runbaltimore

A photo posted by Sara Goodman (@ilovealtoclef) on

#uarun #underarmour #soleofthecity #charmcityrun

A photo posted by Sara Goodman (@ilovealtoclef) on


Running update: Sole of the City 10k Training

So believe it or not, I’m still running. This April it will be a year since I started running.

I’ve done 3 5k races and 2 5 mile races in that time. If you asked me at this time last year if this was even possible I would have said no.

Starting on Feb 21st (actually Feb 20th as I was home in Detroit for a bridal shower) I started a 10k training program with Charm City Run in Baltimore, targeting the Sole of the City 10k training.

I was lucky enough that one of my Baltimore Women’s Classic coaches is our coach for this training, and that was even more of a motivating factor. As compared to the 5k training, we are running about twice the distance, and I am running 4 days a week instead of 3.

So far I have been able to make up all of the runs, but sometimes they get shifted by a day or two.

Our schedule has been as follows

Sunday  -long run as a group

Monday  – recovery run

Wednesday  – speed work as a group

Friday – Intervals/tempo run

On Tuesday and Saturday it is recommended that we do cross training but I have not been able to fit that in as of right now. Many times the Friday run gets pushed to Saturday so I frequently end up running 3 days in a row.

One of the challenges of this training group is that I am one of the slowest people. I’m also trying to run in-between the beginner and intermediate distances so that I can get the most out of the training.

Last Sunday I did my longest run ever of 6.53 miles, but I was the last one back. One of the other slower runners who was running with me turned around at the 2.5 mile mark but I wanted to keep going and hit 10k if I could, which I did.

Taking names and more personal bests #latergram #Sotc10ktraining #charmcityrun

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Another interesting point has been the idea of GPS watches/activity trackers

For the Shamrock 5k on March 13th, I waited until the crowd died down and then moved towards the starting line. I though I turned runkeeper on using my phone but by the end of the race nothing was recorded. I had no idea whether I completed a personal best or not. Once they posted the times I realized I had a PR for the 5k and a PR for my mile time which I was ecstatic about.

runkeeper failed but I still got a pr! best mile time and best 5k! #shamrock5k #runbaltimore

A photo posted by Sara Goodman (@ilovealtoclef) on

I’m lucky enough that our 10k coach Meredith let me borrow her GPS watch.  So far I have run with it twice. I seem to have a lot of trouble connecting it to satellites, and I guess I’m used to runkeeper on my phone talking to me and having additional features to program in workouts and see overall progress.

Activity trackers seem to collect too much data for me. It would be nice to collect steps but I don’t want one more thing to stress over. They’re also expensive.

So far I’m not not convinced about these devices and I am too afraid that if I bought one it would simply sit on the shelf unused and be a waste of money. My current boss has an apple watch and I asked how she felt about it. She’s an avid runner and cyclist and she felt that it was overpowered for what she needed. I think it would be a really fun thing to have a GPS watch, but I don’t know if the price is worth it and if I would use it enough to benefit. I’m a casual runner, running for my own health, and probably not going to do a marathon any time soon.

I’m looking forward to the rest of the training and hoping that I can finish the SOTC 10k with the same mile time as my 5 mile races. That’s my main goal. After Sunday’s run I don’t think the mileage is going to be an issue.

#celticsolstice5miler #runbaltimore #brooksrunning #personalrecord #breakingrecordstakingnames #PhotoGrid

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I would like to train up to longer distances at some point but for me that’s still a long way way.



So you want to get your capstone published?

I started my MPH in July 2014 in the Epidemiology/Biostatistics concentration at JHSPH. As part of the concentration, we had to do a capstone which was a research report. We were expected to give two “Research in Progress” presentations with the final capstone presentation before graduation in May.

The vast majority of the people in my concentration were clinicians or medical students.

Here is an approximate timeline of my capstone:

September 2014 – complete CITI training and get added to the IRB

Novemberish 2014 – First Research in Progress Presentation which is a 5 minute presentation for the concentration about your research (had started to do the data analysis, but not a whole lot. Just frequencies at this point)

December 2015 – Start doing the literature review

January 2015 – Camp Capstone during break

March 2014 – Second Research in Progress Presentation – more analysis and indeptb

May 1st 2015 – Biostats 624 project due and Capstone paper

May 9th 2015 – Capstone Presentation

Between May and November there was lots of editing back and forth. Mostly retooling of the results and discussion. I had to turn a 22 page paper into a 3000 word document. My Advisor felt that if there was a lot of internal review, there would be less for the reviewers to criticize

November 16th, 2015 – submitted edited finished manuscript to STD. The co-authors had to sign off on the submission and fill out conflict of interest forms.

November 19th, 2015 – had some formatting issues (too many references, not having line numbers on every page, etc).

December 26th, 2015 – Accepted with minor revisions

January 26th, 2016  – resubmitted minor revisions to the journal.

January 28th, 2016 – returned with a note about the footnote

January 29th, 2016 – accepted for publication.

**This review by this journal was very quick. Your mileage with other journals may vary.

May 2016 – Listed in PubMed and published in Sexually Transmitted Diseases

General Advice:

For the lit review:

  • make a spreadsheet, fill it in with what you like and don’t like.
  • If your advisor is a leader in the field, ask them if they have colleagues that have published recent relevant papers
  • look at papers that are cited in other papers in your lit review, those are probably good springboards


  • do yourself a favor and get a reference manager (endnote, mendeley, refworks, ref manager)
  • you may be able to get an older version of endnote or another program
  • It makes changing and updating references very easy
  • using the google scholar toolbar button to import references and then directly add them to your reference manager


  • Have other people (scientific, non scientific) read it?
  • Have people who have no idea what your paper is about read it. Does it make sense? Does it flow?
  • Print it out and read it aloud

Other advice

  • Feel free to let it sit and come back to it with fresh eyes
  • Sometimes the paper can stagnate and you can get tired of it


  • Pick the three most important points from your results and say how it is or is not concurrent with the literature
  • then state your limitations
  • Dr. Keri Althoff at JHSPH  has a great set of resources on this

Dropbox/Other Cloud folders

  • This helps with collaboration with co-authors especially if they go out of the country frequently or you are working with people all over the world.
  • Also helps to keep track of drafts and previous versions

I plan to update this as soon as I hear more with a more accurate timeline of start to published. Thank you to everyone up to this point for their love and support.