Cara and Ryan Udvadia

By Kristen Hislop

Ages: Cara, 28; Ryan, 29
Family: Son, Louie, nine months
Occupations: Cara, Stay-at-home mother and freelance proofreader; Ryan, cost accountant
Residence: Clifton Park
Primary Sport: Running

When you look at the Capital Region running scene today, it’s impossible not to hear the names Cara and Ryan Udvadia. Two distance runners at University at Albany, two athletes whose paths began eight hours apart in New York, and two people now navigating one of the most complex challenges of all: combining elite training with marriage, full-time work, and parenting their son, Louie.

Ask their former coach, Matt Jones, how he would describe them, and he doesn’t hesitate, “Ryan and Cara are two of the most decorated distance runners in UAlbany history.” More importantly, he says, they are positive role models and athletes whose work ethic sets the tone for everyone around them.

These two elite athletes joined forces in 2022 and now this partnership shapes their training, family, community, and future.

Both Cara and Ryan fell into running young. For Cara (Sherman), running was woven into family life from the time she could remember. “I got into running at a young age because my dad is a marathoner,” she says. “I got to go on runs with him in the running stroller and participated in kids’ races at the events he ran.”

While she didn’t run competitively until high school at Mohonasen High School in Schenectady, the moment she joined the team, something clicked. “I immediately knew it was my sport because I had some natural ability and loved the feeling of training hard to get better.”

Ryan’s entry into the sport was equally family-centered. He started around age seven, running local holiday 5Ks with his grandfather. “It was something I could do with my grandpa; we were close,” he says. The joy wasn’t in competition yet; it was in connection. Both of them were unknowingly laying the foundation for futures that would eventually intersect at UAlbany.

For many athletes, the jump from high school to college is an awakening and both Cara and Ryan experienced that in their own ways.

Cara’s high school team wasn’t as competitive with others in the area. She loved her teammates, but she mostly trained alone. UAlbany was a shock and in the best way. “I was the fifth or sixth runner on the cross country team and had lots of training partners who were better than me,” she says. That new level of challenge fueled her growth. “It was incredible to compete as a team and know my race mattered on a larger scale.”

As Coach Jones remembers it, “Cara was always a hard worker, whether it be in school or at practice.” His proudest moment came at the Virginia Challenge 10K, “she eventually ran our school record with an outstanding performance.” Coach Jones called Cara’s father during the final laps so he could share the moment in real time.

Ryan’s transition included a pivotal move. Ryan grew up on the North Shore on Long Island and attended Shoreham-Wading River High School in Shoreham. After beginning his college career at High Point University in North Carolina, he transferred to UAlbany on the recommendation of a former teammate, who would later serve as best man at his wedding to Cara. “Like most things, transitioning from high school to college was an adjustment,” Ryan says. He had to learn trust. Trust in higher mileage, in structure, and in a coach. “Trust in your coach is important and was something I was not feeling after high school and before transferring.” At UAlbany, everything changed. Coach Jones recalls one of his proudest moments; Ryan’s gutsy 14:09 5K at the conference championship, “He didn’t win, but it was a tremendous effort.”

Post-college, Ryan returned the favor by volunteering as a coach for UAlbany while balancing the early stages of his career. “It was a good experience to see coaching from the coach’s perspective.”

Cara and Ryan got married in 2022. At the highly competitive Firecracker 4 shortly after, Ryan took third in his age group and Cara took first as a newlywed couple. In 2024, they welcomed son Louie to the team. 

Cara’s story through pregnancy might resonate with other female athletes. After a disappointing marathon at Jersey City, she was mentally drained. Pregnancy became an unexpected pivot point. “It felt like the perfect time, running-wise,” she says. She backed off mileage, trained only when she felt like it, took walking breaks, and shifted focus to mobility and core strength. She ran until 31 weeks before switching to the bike due to back pain. Postpartum, she bounced back gradually and intentionally. “I started run-walking at four weeks post-partum. My fitness came back fairly quickly, and by seven or eight months post-partum, I was running some PRs.” That PR also meant breaking the tape at the MVP Stockade-athon 15K in Schenectady. Cara also went on to win in 2025 in an even faster 53:01.

Shift back to 2023 when Ryan broke the tape at the Stockade-athon 15K and you might wonder how competitive the Udvadia household is! Ryan quickly says, “It’s not.” Cara echoes the sentiment. Running is not a contest between them but a shared lifestyle, a shared challenge, and often, a shared logistical puzzle.

Cara is currently a stay-at-home mom and freelance proofreader. Training fits around naps, early mornings, stroller runs, and bedtime. “It takes a lot of coordination with Ryan and our parents,” she says. When both parents race, like at Stockade-athon, one of the grandparents steps in.

Ryan’s balance looks different. “New priorities arise when you have a young kid. I have cut back on running and put more focus on my job and helping Cara with Louie.” This give-and-take is what makes their partnership work.

Both athletes are proud members of the Fleet Feet Racing Team – a group making a real impact on Capital Region running. “Being on the Fleet Feet team has been awesome,” Cara says.

She values the gear, of course, but mostly the training partners. “It’s been awesome to marathon train with women at the same level. The team makes racing more fun.” 

Ryan agrees, saying, “the most important aspect is having a group of guys to work out with and help keep me accountable.” After years of competing in structured collegiate programs, the team atmosphere fills a gap many post-college runners feel.

Cara and Ryan both see tremendous potential in the Capital Region. Cara points to the atmosphere and course design of races like Stockade-athon. “It’s a great experience whether you’re at the front, middle, or back of the pack.” Ryan adds that while the region can’t match the talent depth of major cities, it does offer something valuable, “there are trails, bike paths, and teams and clubs to join for all levels.”

Both runners have a deep well of memories from their high school and college days. Cara’s favorite high school moment was qualifying for the state meet her senior year. In college, nothing topped winning the America East XC team title. “The experience of all 10 of us working hard and doing our parts was unforgettable.”

Ryan’s favorite memories aren’t tied to specific races or times. For him, it’s simple, “time spent with my teammates is what made my high school and college experiences memorable.”

In terms of racing, Cara loves anything from 5K to the marathon while Ryan still holds a soft spot for the 5K – his college specialty. 

As Cara looks to the future, the Delightful Run for Women takes on new meaning. When asked whether we still need an all-women’s race, her answer is immediate, “I love having a competitive all-women’s race. Getting to be on the starting line with only women and having a woman be the first true finisher is such an important experience.” For Cara, the race represents empowerment, community, and a celebration of every finisher. And since becoming a mom, it holds even deeper meaning. “It feels even more special.”

At press time, on December 7, Cara ran a blazing fast 2:38:19 at the California International Marathon in Sacramento, crazy close to the 2028 Olympic Trials qualifying standard of 2:37:00. No doubt she will hit that soon. She noted it was, “an important step towards my goals in the coming years!”

We will be following Cara and Ryan’s story for many years. Parenthood, new training rhythms, and a fun team have started a new chapter – one where goals evolve, but purpose strengthens. Louie will likely be in a jogging stroller this spring and one day breaking tapes of his own!

Kristen Hislop (hislopcoaching@gmail.com) is a USA Triathlon and Ironman U coach, and race director for the Delightful Run for Women. Hislop Coaching offers a mindset program for all ages/abilities called Stronger Than Yesterday. She is a proud mother to two sons who ran in college and her husband who races and volunteers at many local events.