File

***HOW THE STARS DO IT***
THE HARRIER/FoOT
LOCKER
TRAININ~
JURVEV '07
CHAD HAll. (CAl 1st SR
JAKE RILEY (WA)
Sig Sear HS: Coach, Mickey Hall
5-9, 130,5/26/88
PRs:4: 11.67 mile, 8:58.42 3200
Summer training: 90- 100 miles a
week with lot of hills, no speed.
Early fall: 90 mpw, some mile repeats
Peak: 70-85 mpw, mile repeats, some
4005.
Toughest speed: 6 x mile at altitude
on grass, probably 10-15 seconds
slower than sea level on a track. I
went 5:08, 5:03, 4:55, 4:53, 4:47,
4:32, the Tues before FLWest.
Cross-training: Some weights, biking.
Mental: Pray a lot.
Sehome HS: Coaches, Mark Kerr,
Kevin Ryan
5-10,147,11/2/88
PRs:4:20 1600, 9:30 3200
Summer: Work up from 50 to 75
mpw, mostly hilly dirt ·trails.
Early: 60-65 mpw, with pool running,
lots of tempo runs, repeat 1000s.
Peak: 60-65 mpw, pool running, add
400s to intervals regimen.
Speed: 20 x 400 in 65-70 on grass
field with 65-70 see rest.
Cross: Aqua-jog 30 min 2-3 times a
week as morning run. Upper body
weights 3 x week, core work, drills.
MenIal: Slack out distractions and
think a bout race strategy and the
competition.
CRAIG FORYS (NJl 2nd SR
Colts Neck HS: Coach, Jim Schlentz
5-11,140,7/13/89
PRs:4:09.77 mile ind, 8:59.98 2M ind
Summer: 90-mile weeks, distance.
Early: 60-70 mpw, some turnover.
Peak: 50-60 mpw, add track work.
Speed: 16 x 400
Cross: Tons of push-ups.
HASSAN MEAD (MNl
4th
SR
Minneapolis So HS: Coaches, Mark
Gross, Melvin Alvarez
6-2,140,6/28/89
PRs:4: 19.51 1600,9:15.93 3200
Summer: 70 mpw, long easy runs,
plus cruise intervals.
Early: 50-60 mpw, easy runs, fartlek,.
tempo runs, hill repeats.
Peak: 30-40
mpw, add
speed
intervals.
Speed: 4 x 400 w/60 sec rest, 4 x
200 w/30 see ren, 4 x 100 all-out
w/30 see rest.
Cross: Sasketball.
Mental: listen to rap music.
BEN JOHNSON (NM)
6th
JR
Albuquerque Acad: Coach, Adam
Kedge
5-10,136,2/15/70
PRs:4:04 1500, 6: 17 steeple, altitude
Summer: 60-65 mpw, 1 long run each
week of 70-75 min, alternate 2-0days with once a day.
Early: 45-50 mpw, 4 x mile weekly.
Peak: keep long run, ad shorter
repeats 400-600, tempo runs.
*********************************
These are responses to the annual
Hanier/Foot Lockersurvey. Some athletes
did not submit or did it incompletely.
SR
MAX O'DONOGHUE-MCDONALD
(WA) 15th SR
STEVE MURDOCK (NY) 3n1 SR
Shenendehowa HS: Coach, Matt Jones
5-10, 142,8/13/88
PRs:4: 13 1600, 9:07.85 2M ind
Summer: 60-75 mpw, base running.
Cross: Push-ups, situps, jumping jacks.
Mental: I like to think about the race
very little so I don't get nervous. I start
thinking about the course 30 minutes
before to get ready.
14th
Chad Hall is looking for a big track season after his Foot locker title. Photo Run
Speed: 4 x mile on park loap, half
gradual, hill, w/3-4 min rest, 4:59,
4:51,4:40,4:56
my best this season.
Cross: Weights twice a week, abs,
pull-ups, push-ups, dips.
Menlo" Think of coach's advice, past
races, pray to stay calm.
MATT CENTROWITZ (MD) 8th SR
Sroadneck HS: Coach, Dana Dobbs
5-8, 122, 10/18/89
PRs:8:20.09 3000, 9:02.05 2M ind
Summer: Suild to 60 mpw, long runs,
tempo runs.
Early: 60-70 mpw, mile repeats.
Peak: 40 mpw, shorter intervals.
Speed: 4 x mile in 4:58, 4:52, 4:48,
4:46 w/90-sec rest; or, 12 x 400 in
67 w/200 jog.
Cross: Pull-ups, chin-ups, sit-ups.
Mental: listen to music and relax.
GIRMA MECHESO (GA) 9 JR
Seckmar HS: Coach: Pae
5-10,135,1/20/88
PRs:4: 11.67 mile indoors, 9:28 3200
Summe~: 100 mpw, long runs at fast
pace, speed work.
Early: 50 mpw, long runs, speed work.
Peak: 50 mpw, herder speed work.
, Speed: lOx 1OOOm@64 see/lap
Cross: Corry
5-lb
wts on long runs
tell' myself I'm
COLBY LOWE (IX) 10th JR
Carroll HS: Coach, Rob Ondrasek
5-7, 110, 2/8/90
PRs, 4: 13 1600, 9:05 3200
BEN HUBERS (GAl 11th SR
McEachern HS: Coach, Travis Gower
6-0,150,12/22/88
PRs:4:09.76 mile, 8:57.33 3200
Summer: Mileage, base building.
Early: long miles, 4-6 mile tempo
runs.Peak: Emphasize speed, like 10-,
min drill, 2005 every minute (a 200 in'
32 means 28 sec rest).
Speed:
"McEachems",
named
ofter
the
"Michigan"-continuous
campus
loops and stadiums, then all-aut 400.
Cross: Weights, some bike and swim.
Mental: Try to stay calm.
TAY. FARNSWORTH (10) 13th SR
th
M~nlal: Repeatedly
going to run well.
Summer: 50-60 mpw, long runs.
Early: 50-60 mpw, add speed work.
Peak: 50 mpw, speed work
Speed: 8 x 400 and 8 x 200.
Mental: Go through race in'my mind.
-22-
Highland HS: Coach, Chris Becker
5-11,148,3/27/89
PRs,4:22 1600,9:24 3200
Summer: 50 mpw in Aug.
Early: 50 mpw, more speed, tempo. '
Peak: 35-50 mpw, speed, tempo.
Speed: Uphill repeats on golf course,
5 min, 4 min, 3 min, 1 min, w/2:30
rest, then 6-mile run.
Cross: Bicycling when need to rest
something like a shin. I spend a lot of
time with stretching and drills before
every run.
Mental: Use website comments to
motivate me, and get strength from
my family and prayer.
Seattle Prep: Coach, John Robertson
6-3,160,9/19/88
PRs:4: 16 1600, 9: 12 3200
Summer: Build to 60 mpw, with 2-adays 3-4 days a week, lot of biking,
add threshold workout once a week.
Early: 50-60 mpw, 2-a-days
3-5
times a week (A.M. run, 3M), intervals,
threshold, long run, weekly race.
Peak: 50-60 mpw, hill and track
intervals, long run, 2-a-days 2-3 times
a week. Sig race every 2 weeks.
Speed: 4 x hilly 1.I-mile loop. This
workout not only makes your legs burn
and lungs gasp for air but also makes
, you a mentally ready racer.
Cross: Always use elliptical trainer
once a week for 30-60 min. "Super6" core strengthening 2-3 x week.
Mental: I run to race. The unmatched
feeling of competition, pain and
digging deep inside of me to put
every last iota of energy in a race is
the greatest feeling I've experienced ..
SINTAYEHU TAYE (MAl 16th JR
Cushing Acad: Cccch, Stirling Inee
5-11,150,10/06/89
PRs: 4:09.69 1600 '05, natl frosh rec,
8:38.23 3000 indoors
Summer: 60 mpw, 45 to 75 min runs.
Early: Add 1000 and mile repeats.
Peak: less distance, more repeats.
Speed: Mile repeats.
Cross: Swimming when injured.
Mental: Think back to good times.
RYAN COLl.INS (MA) 17th SR
Mansfield HS: Coach, Julie Collins
5-8, 120, 2/20/89
PRs: 9:1 0.75 2M indoors
Summer:
tempo
Slow
build-up,
runs, Sunday
some
hills,
long run.
Early: Same, add fartlek, intervals.
Peak: Cruise intervals, taper 10 days
before state meet.
Speed: 4 x mile w/2-min recovery.
Cross: Core, pillar strength daily,
hurdle mobility.
BOYS: Elite-Level Training For Speed, Strength, Mental Toughness
***How The Stars Do It***
Harrier XC;Foot Locker Tr-ainina Survey
LUKAS VERlBICAS (IL)
1"t
SO
BRAHDOH LORD (TN)
Sandburg HS: Coach, Romar Berlulis
5-11,127,1/6/93
PRs: 14: 18 ind 5k, 8:53 2M
Summer: 40 miles a week plus swim
and bike
Fall: 35 mpw, with swimming
Peak: 30 mpw, with swimming
Quality: 6 x 1000 w/500 jog
Cross: Swim after almost every run,
bike during
winter,
spring, summer
WADE MEDDLES (HV) 3rd 5R
CRAIG LUTZ (TX)
Marcus
HS: Coach,
4tk
JR
DAVE OSTER (HI)
Lukas Verzbicas, the first boys soph winner, and
a top triathlete as well, uses biking and swimming to
help build fitness year-around. Photo Run photo
Steve Te/oneus
5-8, 135, 11/7/92
PRs: 4: 14 1600, 9:03 3200
Summer: 50 to 60 mpw, at 1:20 to
1:40 slower than mile time trial
Fall: 3-week cycles-hill cycle, then
long runs, then speed/endurance.
Includes: 3 x 3-mile on pork 800m
course @60 see slower than summer
mile time trial pace
Peak: 4 to 5 x 1000 in 2:40 to 2:45.
Quality: Our hardest workout is 4mile tempo run at close to race effort
with two long hills.
Mental: On meet days I wake up and
shower and have some brecikfast of
egg whites, English muffin and fruit.
BRIAH SHRADER (AZ)
Stk
SR
Sinagua HS: Coach, 80 Reed
5-11, 145,7/22/91
PRs: 4: 12 1600,9: 10 3200
Summer: 50 mpw base work
Fall: 45 mpw, strength phose, long run
Peak: 40 mpw, more speed work
Quality: 1 x mile, 2 x 800, 4 x 400
Cross: biking, swimming, weights
TYLER BYRHE (IN) 7'. SR
STEVE MAGNUSON (Al)
North Harrison HS: Coaches, Jerry
Love and Tim Martin
5-11,130,11/12/91
PRs, 4: 16 1600, 9:30 3200
Summer: 60-70 mpw, base work
Fall: 40-50 mpw, long endurance
Peak: 20-30 mpw, higher intensity
Quality: 16 x 400
Cross: push-ups, core work
Mental: I get pumped up knowing I
have a chance to reach my goals.
Career: conservation officer
SHAHE M05COWITZ(WA)9t1o
SR
Central Kilsop HS: Coach, Mark Ward
5-9,142,6/7/91
PRs: 4: 11 1600,8:58 3200
Summer: 50 mpw, base work
Fall: 30-40 mpw
Peak: 25-35 mpw
Quality: 6 x 1600 @4:41, 2-min rest
Cross: some cycling
Mental: One week before big races I
focus on just that race and strategies
Career: accounting
Mental: Visualize race scenarios
11'~SI
Ironwood Ridge HS: Coach, Eddy
Hel/ebuyck
5-11, 150,6/25/91
PRs: 4: 18 1600, 9:08 3200
Summer: 60-70 mpw
Fall: 60-70 mpw
Peak: 50-60 mpw
Quality: 15 sec hard, 15 sec easyslowly kills you, lasting more than 20
reps is a chore
Cross: easy weights 4 x week
Mental: Win or lose is not that big a
deal. Your family will always love
you.
Career: stay at home dad
CHRISWALDEN (IN) 11 ,. JR
Carmel HS: Coaches: Erhard (Doc)
Bell, Tilo Downer
5-7, 121,9/3/92
PRs: 4:171600,9:21
3200
Summer:45 mpw, base work
Fall: 50 mpw, tempos, intervals
Peak: 45 mpw, more intense work
Quality: 6 x 1000 in 6 min wIrest
Cross: weights 2 x week
Career: physical therapy
MATT MIZERECK (FL) 10tk SR
Mental: I do not try to get psyched.
JAKE HURYSZ (HC) 6tk SR
Leon HS: Coach, Andrew Wills
6-3,150,11/22/91
PRs: 4: 15 1600, 9:09 3200
Summer: 90-100 mpw, 3 distance
days, 2 quality days, 2 recovery days
fall; 7:i-90 mpw, same as above
Peak: 65-80 mpw, same ...
Quality: lOx 800 with 90-sec jog
Mental: Listen to music, visualization
Career: marine biology
Fenwick HS: Coach, Dove Rill
6-1,140,8/26/91
Summer: 65 mpw, easy runs
Fall: 65 mpw, longer intervals
Peak:65 mpw, short & long reps
Quality: 4 x mile, 2 x 800
E. Alliance HS: Coach, Nathan Gardner
5-9, 132,7/15/92
PRs: 9:08 2M
Summer. 35-40 mpw, tempo mixed in
Fall: 35-40 mpw, fartlek and tempo
Peak: 30-35 mpw, 1OOOs,400s, 300s
Quality: 8 x 400 in 65 w/90 sec rest
Cross: core work, abs
Mental: Jog course the day before,
and tell myself to trust my fitness
Career: business, coaching
14tk
SR
Baylor HS: Coach, Van Townsend
5-9, 145,6/13/92
PRs: 4:16 1600,9:153200
Summer: 60-70 mpw, and hills for
World Mtn Running Chomps (Sept)
Fall: 60-70 mpw, some strength work
Peak: 55-65 mpw, start speed work
Quality: 1 x 1200 in 3:30, 200 jog,
1000 hill, 200 strides, 2 x 800 in
2:1 5, 2 x 400 in 67
Crass: occasional swimming
Mental: Never "worry," always have
positive thoughts before race
Career: orthopedic surgeon
Mental: listen to music
Sierra Luth. HS: Coach, Dove Morson
5-11,150,8/19/92
PRs: 4:241600,9:103200
Summer: 60 mpw to build base
Fall: 60 mpw, still base work
Peak: 50 mpw, odd speed work
Quality: 24 x 400 in 70 sec, or
ladder (1600, 1200, 800, 400, 800,
1200, 1600) @ 4:40 mile pace
Cross: light weights, high reps
Mental: Perform to top in practice
and races will come naturally.
Career: sports medicine
201 0
-18-
1Stk
SR
Verona HS: Coach, Laura Palmerezzi
6-0,156,1/26/92
PRs: 4: 17 1600, 9:09 3200
Summer: 45 mpw with swimming
Fall: tempo, repeats, hills
Peak: track work for leg speed
Quality: lOx 400 w/60 see rest,
then 8 x 600 w/90 rest, then 8 x 200
w/200jog
Cross: swim 800 yards 5 days a
week, mountain biking doily
Mental: Running is exciting, so Idon't
have to psych myself up.
Career: forestry
TYLER UDlAND (NJ) 16tk SR
Millburn HS: Coach Jeff Kaye
5-10, 142,3/18/92
PRs: 4: 19 1600, 9:04 3200
Summer: 70-75 mpw, base work
Fall: 70-75 mpw, tempos, mile reps
Peak: 60-65 mpw, tempos, short reps
Quality: 2 x 1200 in 3:38, 3:37, 3 x
800 in 2:18, 2:15, 2:14, 4 x 400 in
64,63,61,59
Cross: weights 2 x week, core daily
Mental: Focus on race for the week.
SCOTT FAUBLE (CO)
17tk
5R
Wheal Ridge HS: Coach, Scoff
Chamberlin
5-10, 140, 11 /5/91
PRs:4:111600,9:103200
Summer: 65-70 mpw, with 12-14
miler and one tempo per week
Fall: 50-55 mpw
Peak: 35 mpw with shorter intervals
Quality: 10 mile tempo run on hilly
course at 6,000 ft in 60 minutes
Cross: 600-800 crunches 3 x week
Mental: Visualize hitting my splits
Career: medicine or teaching
MARTIN GRADY (IL) 13t1t SR
Mental:
Relax
until gun sounds.
Career: business field
KEVIN DOWD (VA) 18t1t SR
Fairfax HS: Coach, Mark Whalley
6-2,144,4/23/92
PRs: 4:171600
--Deadlines: Aprillssue-Editorial: Mar 29. Advertising: Mar 22
April issue to he mailed in mid-April
Mental: Visualize race.
'The lknmatchedJeeU11fj ifcompetitlonr
RICHARD MEDINA (CO) 1 Sth SR
pain and d03i11fj deep insld« ifme to
Grand Junction HS:Coach, Tim O'Brien
5-5,105,6/15/89
PRs:4:21 1600,9:13 3200
Summer: 60-65 mpw.
~50-65mpw.
Pe~~: 40-55 mpw.
~:21
x 400.
Cross: Push-ups, abs work daily
Mental: Think about how I am willing
to 90 through a lot of pain, then pray
and ask God to let me do my best.
iota. if &n&r3!j in a rac& Is
the greatest jeeU11fj I've axpericnccd:'
put: CN&1(!jlast
GRIFF GRAVES (VA) 28th JR
j'
I,
I
Abingdon HS: Coach, Don Cumbow !
6-0,140,2/26/90
"
PRs:4:18 1600,9:133200
.
Summer: 80 mpw.
Peak: 95 mpw.
Max O'Donoghue McDonald
I
5-9, 140, 12/12/89
PRs:4:21 1600, 9:24 3200
Summer: 60 mpw with 2 tempo runs
per week, and race about 4 times.
Early: High of 75 mpw, avge in 60s.
Peak: 45-55 mpw, 27 before NE Reg.
Speed: 3 x 3000 in 10:00 w/200 rest
(51 see).
Cross: Biking and elliptical when
injured in track.
Mental: Think about race all during
week. Disciplined pre-race prep.
MIKEL THOMAS (CA) 19th SR
C10yls HS: Coach, Rob Brenner
~_t!, 135,4/8/89
PRs: 4: 16.39 1600, 8:59.81 3200
Summer: Start at 21 mpw, and go to
42 mpw, then 70 mpw last 2 weeks.
Early: 56-70 mpw, faster pace.
Peak: Maintain mileage, pace and
morning workout, less before meets.
Speed: 3 sets of 1 mile race pace, 1
mile faster, 1 mile race pace, w/5min rest between sets, finish with race
pace 800.
Cross: Weights.
Mental: Push everything out of my
JARED WARD
urn 22
nd
SR
Davis HS: Coach, Roger Buhrley
5-9, 135,9/9/88
PRs:4:21 1600, 9:26 3200
Summer:50 mpw.
Early: 30 mpw, intervals 2 x week.
Peak: 25 mpw, intervals 2-3 x week.
Speed: 16 x 500 w/40-sec recovery.
Cross: Cycling as light 2-a-day.
Mental: I iust love competition.
mind, visualize race, relax.
TOM GRUENEWALD (NY) 20th 5R
Fayetteville-Man HS: Coach, BillAris
6-1,160,7/5/89
PRs:4: 12 1600, 8:59.32 3200
Summer: Around 100 mpw, with
strength training.
Early: 70 mpw, some quality work.
Peak: 50 mpw, more quality work.
Cross: Weights, swimming.
Mental: I read before races to get
motivated.
MIKE SPOONER (VA) 23m SR
Peter
Speed: 5 x 350m uphill,
Cross: Push-ups, curls, leg lifts.
Mental: Talk with teammates
competitors, iust goof around.
DAN CHENOWETH (Ill
24th
th
EVAN APPEL (CO) 29 SO
and
5R
Geneseo HS: Coach, Don Fredericks
5-9, 130,5/1/89
PRs:4: 19 1600, 9: 14 3200
Summer: 50-70 mpw, base runs.
Early: Add fartlek and speed work.
Peak: less mileage, harder, faster
workouts until 2 weeks before state.
Speed: 1600, 8 x 400, 1600, 400.
Mental: Remember the hard work.
JOE MANILAFASHA(CO) 25th SO
W. Springfield
HS: Coach" Vic
Kelbaugh
6-2, 145, 2/25/88
PRs:4: 14 1600, 8:36.87 3000
Summer: 40-48 mpw, easy distance
@6:45 pace.
Early: 40-45 mpw, long intervals 2-3
times a week, some A.M. runs.
Peak: 30-35 mpw, fast intervals 2-3
times a week.
DONN CABRAL (eT) 21st JR
Glastonbury
HS: Coaches,
Oviatt, Howard Breinan
Peak: More speed, rest days.
~4
x mile w/3-min recovery.
Cross: Stationery bike.
Mental: Iwant to win.
Denver No HS: Coaches, Jeff Young,
Oscar Ponce
5-6,122,1/1/91
PRs:4:25 1600, 9:26 3200
Summer: 50 mpw,lon trails, hills.
Early: 55-60 mpw, strength work.
Peak: 60 mpw, odd fartlek, speed.
Speed: Build up ladders from 60 sec
to 5 minutes.
Cross: Swimming, some weights.
Mental: Visualize the race.
RYAN HILL (NC) 2()th JR
Hickory HS: Coach, Bob Sloop
5-10,125,1/31/90
PRs:4:08 1500, 9: 16 3200
Summer: 30-40 mpw, long easy runs.
Early: 40-50 mpw, long intervals.
Ii
Dakota Ridge HS: Coach, Mike ColIJr
5-9,148,1/29/91
!
PRs: 4:21.8 mile, 9:32.76 2-mile
ISummer: 50 mpw, long runs for ba$e,
short runs for recovery, hill work.
I
Early: 40-50 mpw, hill work tronsltlcn
to speed work.
Peak: 40 mpw, shorter runs, speed
work, tapering.
Speed: 4-6 x 30-sec strides, 3 x mile
in 5:00, 4:55 and 4:50, 300m sprintJ~
Cross: Skiing'!l
!
i-, '
I '
Mental: Visualization, prayer.
I'
THOMAS PORTER (VA) 31st SO
Mt. View HS: Coach, Dave Davis
J
5-10,145,12/12/90
I
PRs:4:23 1600, 9: 19 3200
I
Summer: Slowly built to 50 mpw.
1"
Early: Up to 59 mpw, tempo ru~s,
cruise intervals.
!
Peak: 40-49 mpw, intervals.
I
I
ELUOTT HEATH (MN) 33nl SR
Winona HS: Coach, John Ruggeberg
135 Ibs, 2/4/89
.,
PRs: 4: 14 1600, 9:05 3200
I"
Summer: 40-60 mpw, lot of biking. I:;
Early: 55-60 mpw.
'
Peak: 40-45
mpw, add turnov';r
work.
I"
Speed: 30 Minute Drill. Run 900m hilly
loop, do push-ups and Sit-ups, run the ,
loop again. Do this as many times as
I
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marcbloomrunning.com
-7~-
,.
'
you can in 30 minutes.
Cross, Biking, X-C skiing, basketball.
Mental; Talk with team;"ates
and'
brother, listen to music, relax.
KENT MORIKAWA (CA) 34th
Torrance HS, Coach, Israel Pose
5-4,11'0,6/22/89
PRs: 4;24 1600,9:11 3200
Summer, 35 mpw.
Early; 35 mpw.
Peak, 37 mpw.
Speed; 5 x mile at a park.
Cross: Ice hockey, roller hockey,
Mental: Listen to music.
LUKE LOVELACE (SC) 3G1h JR
Chapin HS: Coach, Jock Legrand
5-9, 126,4/29/90
PRs; 4;20 1600,9;41
3200
Summer: Build to 40 mpw.
Early: Add speed work.
Peak: Fewer reps but foster.
Speed: 2M warm-up, then 12-13 x
400 on gross @70-72, 2M cooldown.
Cross: Weights 2-3 times a week.
~:
Remember that I am running
for God's glory.
SR
, MIKE ANDERSON (FL) 37th SR
Yonge HS, Coach, Randy Hollinger
6-1, 145, 12/2/88
PRs; 9,28 3200
Summer: 70 mpw.
Early; Add intervals 2-3 x week.
Speed; 5 x mile.
BRIAN R-DEVEY (NY) 35th SR
Guilderland HS: Coach, Bob Oates
11/15/88
PRs: 4: 10.66 1600, 9:09 2-mile
Summer: 70 mpw, spent summer in
Flagstaff, AZ.
Early: 65-70 mpw, mostly base work.
Peak; Less mileage, add track work.
Speed: 6 400 in 56 with 100m jog.
Cross: Core exercises.
Mental, Reflect on all the hard work.
x
.Mental: Joke around, not think about
the race.
Ben Hubers (GA), 3,d in the 2006 NON
mile, has already run a 4:07.78
1600 this spring. PhDtD Run
BOB MOLDOVAN (IN) 38th SR
Northrop HS: Coach, Barrie Peterson
5·7, 125,2/18/89
PRs; 4:20 1600,9:07 3200
Camp Directory
and pool training expert Doug Stern, New speed and strenglh program.
continued from p. 21
@los Angeles, C~
Hilary Detmold (camp dr) and Eric Peterson (X( Couch], PO Box 24044,
Los Angeles, (A 90024·0044. (310) 206·3550. camps@athletics,uda,edu.
Aug
12-16. Age 14-18. $495 res, $395 comm. lS'h year. U(LA stoff led by X( coach
Peterson works with all training levels, from middle-distance on up, on Bruins'
campus. Track, park trails, weights, pool work, beach, nutrition.
RUNNING CAMP
boys & girls entering grades 6-12
AUG 5-FRI, AUG 10, 2007
PAUL SPRINGER (PAl 39th SR
Unionville HS: Coach, BillMoss
5-11,145,6/12/88
'
PRs: 4: 13 1600, 9,01.72 3200
Summer: 60 mpw, distance runs.
Early; 70 mpw, odd workouts.
Peak: 60-70 mpw, more intervals.
Speed: 12 x 400 starting at 65 s~c
and working down to 60. or under,
with 400 jog recovery.
.
Mental: Visualize where I can make
my move on the course and hold it.
EMil HEINEKING (OH) 40th SR
Chardon HS; Coach, Mark Shafer
6-0, 135,6/30/89
PRs; 4; 18 1600, 9: 11 3200
Summer: 50.-70 mpw.
. Early: Under 60 mpw.
Peak, 40-50 mpw.
Mental, Knowing I'm going to do well.
10
! ••••
li,~,
1,0.,
.' [email protected].
oregontrockcamp@msn,(om.
July
iS'l 9_:,
www.goducks_com. $385. Led by Ducks' head coach Vin Lenennc. Run in rl qck
Cily USA,at hlsterir Hayward Field, sile of 2008 Olympic Trials, on Pre's Toil.
Soak up the history, the legends, the expertise.
.~ ,
UCLA CROSSCOUNTRY CAMP
UNIV. OF IOWA TRACK'
@(OWil City, fA
Summer: 55 mpw.
Early: 55 mpw.
Peak: 45 mpw.
Speed: 24 x 400.
Cross: Core body work.
WESTERN ST. HIGH ALT. DIST. CAMP
\'
11
@Gunnison, CO
Duane Vandenbusche, Western St (ollege, Gunnison, CO 81231. (970)
943-2068_ [email protected].
July 22·27. $415. Age 14.18~ 85
campers in '06. 11th year. Train in Colorado high country at over 7,000 !'let'
with coach Vandenbusche, whose Western St men', and women's learns have
won 12 NCAADiv IIX-Ctitles. Run in notional foresi, weighls, pool, rafling.1tt . :
DIST. CAMP
Lorry Wieczorek, U-Iowa, Corver Hawkeye Arena, Iowa City, IA 52242.
(319) 335·?429.larry·wieczorek@uiowa,edu.
Or Scofl Cappos (319) 335·9392
scofl·[email protected].
June 26·30. Age 10-18. 75 campers in '06. 32nd
year. Iowa coaches Wieczorek and Inppos and other staff cover all J&F events
~nd cross-country as well as team dynamics. Traini~g, nutrition, pack running,
golf course, campus facilities, 10101learning and fun in beautiful Iowa City.
WISCONSIN CAMP OF CHAMPIONS1l'
,
@/rladison, WI
. Jerry Schumacher and Ed Nullycombe, U-Wisc, 1440 Monroe 51, Modi ~n,
WI 5371 1. (608) 262-4397. jhs@alhletics,wisc.edu,
July 16-21 and July 23j2r
JHS and HS age. $440 res, $250 comm. 500 campers in '06. 351h year. U-~isc'
coaching slaff and lop Badgers' runners train campers in middle- and Idngdistance wilh l·( emphasis. Trails, track, nutrition, swim. Noted Badg~rs'~
grads like Suzy Hamilton and Moll Tegenkamp have been guest speakers. Iii"
UNIV OF OREGON CROSS COUNTRY CAMP
@Eugene, OR
Don Steele, U-Oregon Track Office, Eugene, OR, (541) 346-6183.
"i
Summer',Camp 2007:
Serving Champions Since 197sjr
. M*A*S*Hstyle living. *Hiking, running, hot 1\
springs. *Great food, guest speakers.
*Outstanding pre-season training.
;
Ii
irs! Be sure to check out our Speed
~opment Camp - July 18-21,2007
I & XC/Speed 'Combo' Discounts!
Box 5453
Eugene, Oregon 97405
steensmountainrunningcamp.net
Z
Gary
Go to the website:
steensmountainrunningcamp.net
Lewiston
~.••.•......•••...............................
Raby Sr
First Class Mail
886 Upper Mountain Rd
NY
u.s. Postage
14092
4-2007
Paid
Marlboro, NJ
Permit No. 20
-24-
41:
Sessions: July ZZ-Z8, July Z9-Aug
son Hill Road • Stowe, VT 05672
.1.7223 • www.VTsportscamps.com
...........................................••...••••...••.•..•....................
'
I
.
I,
I;
Foot Locker Boys Training Survey
JOHN RANERI (eT) 35'· 5R
New Fairfield HS: Coach, Tim Murphy
5-10,147,10/23/91
PRs: 3:58 1500, 8,34 3000
Summer: 65 mpw, some tempo runs
Fall: 60 mpw, intervals, strength work
Peak: 45-50 mpw, faster intervals
Quality: 600 in 1:32, 800 in 2: 10,
1000 in 2:47, 1200 in 3:24, 1600 in
4:36, w /2 min jogs ( 2:30 after
1600), then all out 400 in 56
Cross: occasional swimming
Mental: I convince myself that if I put
myself in more pain than the
competition that means I'm hungrier
than anyone and will win.
Career: sports medicine, nutrition
JOHN MURRAY (MA) 36" 5R
Shrewsbury HS, Coach: Jim Smith
5-8, 128, 7/9/92
PRs: 4:22 1600,9:27
3200
Summer: 50-60 mpw, fartlek, long
intervals like 1000s, 10- 12 miler
Fall: 40-50 mpw, tempos, fartlek
Peak, 25-35 mpw, faster, shorter reps
Quality: 3 x mile on XC course in
under 4:55 w /2 min rest
Cross: push-ups (80-100), crunches
(150-200)
daily from June to Nov
Mental.
listen to music, visualization
Career:
physical therapy
(cont+d From page 19)
Peak: 20-35 mpw
Quality: 4 x mile in 5:01,5:05,5:08,
5:04 w /90 sec rest
Cross: some swimming,
Mental: I'm always psyched.
Career: sports broadcasting
CORY PUFFET (MOl 37'· 5R
DeMatha Catholic HS: Coach, Bruce
Schaper
COLBY ALEXANDER
(OM) 38'· SR
Strongsville HS: Coach, Rae Alexander
5-11,140,6/13/91
PRs: 1:53.1 0800,4:
14.95 1600
6-2, 140, 1/31/92
PRs: 4: 17 1600, 8:37 3k, 9: 192M
Summer:" Worked up to 50 mpw
Fall: 40-45 mpw
Camp List (cont'dfrom
page
15)
WESTWOOD CROSS COUNTRY CAMP
@Pittsfield, NA
frank Mooney,60 CynthiaRd,Seekonk,MA02771.(508)728·[email protected]. Aug
16·21.HI-age. lO·plusyears in operolion. 100campers in '09. $485.HI coachMooneyand OlympianJohn
Gregoreklead campers at (amp Winadu10prepare for all season. Smallgroups, roods, trails, nutrilion,
swimming,crcss-trcininq,booting.
WISCONSIN CAMP OF CHAMPIONS
@Nadison, WI
MickByrneand Ed Nurrycombe,U·Wisc,1440 MonroeSt, Madison,WI53711. (608) 262-4397,or
(608) 262·5729.. [email protected]. or [email protected]. www.uwcamps.com.July 19·24
and July 26·31. JHSand HSage. 500 campers in '09. 38th year. S465 res, $250 comm.U-Wisccoaching
slaff and lop Badgers' runners Irain campers in middle-and long-distcnce& X·( emphasis. Trails,truck,
nulrilion, swim. NotedBadgers' grods like luzy Hamiltonand MaltTegenkamphave been guesls. learn
the U·Wisconsinapproach10 Irackand X( success.
Summer: Work up to 48 mpw
Fall: 33-38 mpw
Peak: 20+ mpw (swine flu)
Quality: 6 x 1000 on gross in under
3:00 w /2:30 rest
Cross: swim intervals up to 5500 i
yards a week from June to mid-fall
Mental: Visualize achieving my goals
Career: coaching,
shoe design
NATHAN KARR (MI) 39'· 5R
Pioneer HS: Coach, Don Sleeman
5-9,128,7/1/92
PRs: 4: 19 1600, 9:34 3200
Summer: 8uild 10 60 mpw, hill work
Fall: 60 mpw, 800, 1000 repeats
Peak: 40-50 mpw, 400s and 800s
Quality: 6 x 800m hills
Mental: Try to relax, stay loose
COUN BARKER (FL) 40lk SR
Bishop Kenny HS: Coaches Zach Spain,
Kevin Curran, Keith Brantley
6-3, 12/7/91
PRs: 4: 13 1600, 9,09 2M
Summer: 55·60 mpw, tempo runs,
. threshold
Fall: 50-55 mpw, intervals, threshold
Cross: some core work, lots of drills
Mental: I don't make a race plan untit
a few minutes beforehand.
";.:',;
OIOZ-V
Z60V\
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,(reo
·ON llWJod
rN 'p)04aaJ.:I
PP~da8elSOd 'S'Tl
~V(
9vLLO rN 'ojoqlJeW
xog 'O'd
~v
-20-
~31~~VH3Hl.
Summer: 70-80 mpw, hilly trails,
tempo runs, fartlek
Fall: 50-55 mpw, tempos, long reps
Peak: 50-55 mpw, long reps weekly
Quality: 16 x 400 @64 or foster
Cross: core work, some swimming
Mental: plan for contingencies
Career: engineer, urban planning
QUINN KASEMAN
(NY) 19110 SR
HS: Coach, Jerry Vessechio
5-8,130,6/4/92
PRs:4: 16 1600,9:22 3200
Summer: 80-85 mpw, w/x-training
Fall: 70-75 mpw, tempo, hill repeats
Peak: 60-65 mpw, speed intervals
Quality: lOx 400 @65, w/65 see
rest, or 5 x mile @4:40
Cross: swim, bike, core work
Mental: I tell myself to suck it up and
run for life or death.
Career: P.E. teacher, coach
Melville
BLAKE WIWAMS
(Ne) zot~ JR
No Durham HS: Coach, Charles Payne
5-7,120,6/30/92
PRs:4: 19 1600, 9:20 3200
Summer: 55-60 mpw, plus swimming
Fall: 55-60 mpw, long repeats
Peak: 55 mpw, speed training
Quality: 6 x 800 on XC course, cut
downs to 2: 12
Cross: swim in summer and winter
Mental: Relax and do my thing.
BRAD MILfS (PA) Zlst SR
No Penn HS: Coach, Mike Werner
5-8, 140, 9/18/91
PRs:4:20 1600
Summer: 60 mpw, tempo, mile reps
Fall: 65 mpw, light speed work
Peak: 60-65 mpw, quick intervals
Quality: 5k on track at target 400
pace, after 5'" and 10'" lops take 40
see
break,
run low
CHRIS BENDTSEN (CT) 27t1o SR
1 55 time.
Wolcott
Cross: light lifting, core work
Mental: Pray before every race
Career: own my own business
WALTER SCHAFER (CO)
5-6, 125, 2/29/92
PRs:9:20 3200
Summer: Work up to 70-75 mpw
Fall: 60-65 mpw
Peak: 40-55 mpw
Cross: weights in summer and fall
Mental: Try to stay relaxed
Career: business or economics
ZZa4 SR
Cherry Creek HS: Coach, Steve Lohman
5-11,140,9/7/91
PRs:4: 12 1600, 9:05 3200
Summer: Builtup to 75 mpw
Fall: 65 mpw, add workouts
Peak: 55 mpw, more speed elements
Quality: 12 x 400, 1~ 3 @68, next 3
@66, next 3 @64, lost 3 @sub-62,
all with 200 jog rest
Cross: core work
Mental: Try not to think about race
until I am on the line.
Career: sports marketing
BRIAN ATKINSON
Melbourne
HS: Coach,
HS: Coach, Teresa Bendtsen
RYAN POLAND (CO) 28t~ SR
Sarah
Denver Christian HS: Coaches,
Vandernuet and Kody Tesch
6-2, 130, 1/7/92
PRs:4:26 1600
Summer: 60-65, build base
Fall: hills, fartlek, mile repeats
Peak: 60-65 mpw, 90-min long run
Quality: lOx 500 w/100 rest
Cross: swimming when injured
Mental: Review strategy, and do it.
Career: phYSicaltherapy
(FL) Z3,d SR
T.J. Woodbury
5-8,155,3/19/92
PRs:4:23 1600, 9:15 3200
Summer: 80-90 mpw, easy runs
Fall: 60-70 mpw, 2 workouts weekly
Peak: 50 mpw, shorter, faster work
Quality: 27 x 300 w/100 rest
CODY HELBUNG (ID) 30t~ SR
Lake City HS: Coach, Justin Taylor
5-109,138,5/9/91
PRs:4:25 1600, 9:26 3200
Summer: no running, stress fracture
Fall: 20-25 mpw, and biking
Peak:35-40 mpw
Quality: 1 x 600, 7 X 400, 1 x 800
Cross: cycling, swimming, weights
Mental: Set aside emotions so race
decisions are not affected by them.
Career: interventional radiologist
Cross: weights in summer, coire work
Mental: Race visualization
Career: medicine
DANNY NICHOLS (CO) 26t1o SR
Regis Jesuit HS: Coach, Bob Nicholls
5-10, 140,8/13/92
PRs:4:24 1600,9: 12 3200
Summer: 70-85 mpw, tempos, fartlek
Fall: 65-70 mpw, trackwork up to 4M
Peak: 45-65 mpw, short, snappy work
Quality: 18 x 400 in 68-70, last few
in sub-65, w/90 see jog/walk
Cross: core work
Mental: Visualize, listen to music
Career: journalism or marketing
RYAN Gil (PA) 31,1 JR
No. Allegheny HS: Coach, John Neff
6-0, 137,5/12/93
PRs:4:22 1600
Summer: 30-40 onpw
Fall: 30-50 mpw with tempos
Peak: tempos, hill workouts
Quality: 5 x 1000 @3:00
Cross; medicine balls, core work
I
KARL REUGG (CA) 32·· SR
HS: Coach, Mark Proteau
i
5-11,140,5/1/92
PRs: 9:22 3200
'
Summer: 65-80 mpw, tempos, hilis,
15-18 mile long run @6:00 pacei
Fall: 50-60 mpw, some long run, file
repeats uphill, 1000- 1600 repeats
Peak: 40-50 mpw, 10-12 milers I'
@5:45, 400-800 intervals
Quality: 5 x mile in 4:56, 4:52, 4!48,
4:44,4:40, w/one lap jog rest r
Cross: Ultimate Frisbee
Mental: Try to relax and put my tace
in perspective. Picture the race
I
unfolding effortlessly.
.
I
.
I
Career: SCience,a ternotlve energr
Napa
i
PABLO ROSALES (CA) 33,4,SR
San Pedro HS: Coach, Bruce Thomr' on
5-6, 130,7/19/92
PRs: 1:59 800
I
Summer: 50 mpw, swim twice a 'leek
Fall: 50 mpw, swim 5 x week
I
Peak: 30-40 mpw, swim twice a week
Quality: fartlek
I
Cross:
swimming
(
Mental: listen to music
Career: sport psychologist
!
I
BILLY ORMAN (Al) 34t~ JR
I
Tuba City HS: Coach, Carl Perry
6-0, 135, 1/11 /93
,
PRs:4:25 1600,9: 15 3200
i
Summer: 50 mpw, long, slow runs
Fall: 60 mpw, long run 12-14 miles,
(injured in Sept, used Nordic Track)
Peak: 40-50 mpw
Quality: 8 x 400 @65 seconds
Mental: juggling before race
Career: veterinarian
FORM--
--SUBSCRIPTION
•.Harr; er
XC'
*8 exciting issues
*Everything for coach, athlete, parent, fan
*Expert advice on training, racing, motivation, team performance
*Penetrating interviews with top coaches and athletes
"Home of the Super 25 National Rankings
*Special Summer Camp Directories, and much more ...
,
i.
I
==E~~I~~~d-i~-$-38-f~~-~-1~~;~;~-~b~~~i~~i~~-($50-C;~~di~~-,-$75-i~;~i~~)-,-P~;~~~~-~~;~-~~
Make payable to: The Harrier (8 issues-6 fall, 2 spring).
__
Enclose.dis $15.95 for The Harrier's 2010 HSX-CYearbook, with top 100 from all 50 state meets in 2009, plus other features.
68 pp. Essential reference for all fans.
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Mail to: The Harrier, PO Box 41, Marlboro, NJ 07746
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marcbloomrunning.com
_
RUN YOUR BEST: The High School Elite-Speed,
Strength, Confidence
***HOW THE STARS DO IT***
THEHARRIER/FoOT
A.J. ACOSTA (CA) 1st SR
EI Camino HS: Coach, Tom Kious
6-2, 155, 4/13/88
PRs: 4:08.63 1600, 4:10.32 mile ind, 9:02.02
3200m
Summer training: Build to over 70 miles a week.
Early fall: Fartlek, tempo runs.
Peak season: 30 mpw, lots of intervals, like 4 x
1200, 3 x mile.
Toughest speed: 4 x 1200 on grass @3:24 w/4mln rest. Also, 400, 1600, 1200, 800, 400 @5mln mile pace and no rest. "I do all my workouts
in training shoes."
Cross training: Plyometrics.
Mental training: "It's a race... that's all the
motivation I need."
Favorite athlete: Meb Keflezighi.
Career goal: Political science, business.
LOCKER
Training Survey '06
SPECIAL REPORT: The Boys
Following is Part One of our annual
survey of the training methods of
the
Foot Locker finalists.
Next
issue, we look at the girls.
MICHAEL COE (CA) 2nd SR
Cabrillo HS: Coach, Peter Anderson
6-1,160,12/4/87
PRs: 4:07.31 mile indo
Summer: 60 mpw, LSD runs, shorter tempo runs
at least once a week.
Early: More tempo runs, hill repeats, long run once
a week.
Peak: Some track intervals, shorter tempo runs.
Speed: 12 x 400 @800m pace or faster.
Cross: weights 3 x week
Mental: "Visualize race strategy, make sure I'm
relaxed beforehand."
Favorite: Lance Armstrong
Career: Business, or coaching.
KENNY KLOTZ (OR) 4th SR
Central Catholic HS: Coach, David Frank
5-10,140,4/29/88
PRs: 8:21.24 3000m
Summer: 50-70 mpw, had strained hip flexor for
part of summer.
Early: 7!>-80 2 weeks. 65-70 1 week.
'eak: same as above.
.peed: 16 x 400 on track, in 4 sets of 4, @68, 66,
64, 62. 200 jog/rest in between.
~
Strength/abs routine, light lifting, dynamic
flexibility.
Mental: "Think about the race.·
Favorite: Allen Iverson.
Career: Architecture.
BEN SITLER (CA) 7th SR
St. Francis HS: Coach, Brian Curley
6-2, 145, 10/16/87
PRs: 4:17 1600m, 9:10 3200m
Summer. After track Injury, slow build-up to 90
mpw, start tempo runs and long repeats.
EMlY;. 75-85 mpw, tempo runs, fartlek, long
Intervals on grass.
Peak: 60-70 mpw, fartlek, grass Intervals, long
runs and fast, medium runs.
~
17 miles @ sub-6:25 mile pace, including
3M warm-up and cool-down @7:00.
~Weights,
pool running during injury.
Mental: "Be relaxed and confident."
Favorite: Roger Bannister, Pre.
Career: Business or engineering.
DANNY MERCADO (CA) 8th SR
West Covina HS: Coach, Frank Gonzales
5-8, 127, 12/22/87
PRs: 9:04.34 3200rn
Summer: 70-80 mpw, 12-miier every other day, no
speed work.
Early: 60-70 mpw, more hills, speed weekly.
Peak: 60-70 mpw, speed twice a week, less hills.
SPeed: 32 x 200 @30 or faster.
~
Sit-ups, push-ups, pull-ups, curls
Mental: "Relax and have a good time."
Favorite: Diego Mercado.
Career: Sports medicine or psychology
RYAN CRAVEN (IL) 3rd SR
Prospect HS: Coach, Mike Stokes
5-10, 125, 11/21/87
PRs: 9:09.0 3200m
Summer: 80 mpw, long runs, tempo runs @6-min
pace, 800 miles for the summer.
Early: Easy 10-milers @6-min pace, repeat 1200s,
then 800s, then 400s on successive weeks.
Peak: Cut back to 50 mpw.
Speed: 3 x 400 @60 on narrow indoor track. "I
was flying off the narrow track."
Cross: Treadmill running between regional and
fi nal to get used to the heat.
Mental: "Try to keep a level head and remain
confident in my training."
Favorite: Matt Withrow (,04 FL winner).
Career: Marketing, business.
Peak: 40-45 mpw, short intervals, hills.
~6x800.
Mental: Listen to music.
Career: Biology field.
EVAN JAGER (IL) 9th JR
Foot locker champ A.J. Acosta relies on long
intervals, cuning his mileage way back as the
big meets approach. Photos by Victor Sailer/Photo Run
LANDON PEACOCK
(MI) 5th SR
Cedar Springs HS: Coach, Ted Sabinas
11/17/87
PRs: 4:19 1600m, 9:18 3200m
Summer. 45-55 mpw, some 400 repeats.
Earlv: 50-58 mpw, 2 speed workouts a week.
Peak: 60-64 mpw, 2 speed workouts a week,
taper mileage as big meets near.
~
6 x 800 @ 2:12-2:20,5 x 400 @68-72, 1 x
1600 @4:50, with 2M warm-up and cool-down and
equal JOg/rest between runs.
~
Some weight training.
Mental: "I get psyched up reading Prefontaine
quotes."
Career: Pilot, aerospace engineer.
:rACK BOLAS (NC) 6th SR
Chapel Hill HS: Coach, Ron Olson
6-0, 145, 11/1/87
PRs: 4:08.23 1600m
Summer. 50-55 mpw.
Early; 45 mpw, long intervals, hills.
-21-
Jacobs HS: Coach, Rob Pierce
6-1, 140, 3/8/89
PRs: 4:20 1600m, 9:19 3200m
Summer: LSD, about 350 miles total.
Early: 50-60 mpw, LSD, hills.
Peak: 40-50 mpw like this: Mon (speed on track),
Tues (tempo), Wed (6M), Thurs (4-5M), Fri (30
min), Sat (race), Sun (5M).
Speed: 8 to 10 x 400.
~Weights.
Mental: listen to music.
Favorite: Lance Armstrong.
DIEGO MERCADO (CA) 11 th SR
West Covina HS: Coach, Frank Gonzales
5-7. 120, 12/22/87
PRs: 8:33.2 3000m
Summer. 70-80 mpw, 12-miler every other day, no
speedwork.
Earlv: 60-70 mpw, speed work once a week, more
hills_
Peale 60-70 mpw, speed work twice weekly,
fewer hills.
Soeed: 32 x 200 @ 30 sec or faster.
~
Sit-ups, push-ups, pull-ups, curls.
Mental: "Nothing really, just pray.·
Favorite: Daniel Marcado.
Career: Public relations.
Mental: "Go to a quiet place and review race."
Favorite: EI Guerrouj.
Career: Engineering.
DANIEL ROBERTS (CO)
12th SR
Crested Butte Acad: Coach, Trent Sanderson
5-11, 155, 3/19/87
PRs: 4:09.45 1600m (then at Vicksburg, MI)
Summer: 50-55 mpw, base work.
Early: 45-65 mpw.
Peak: 40 mpw.
Speed: Tempo 5:25 pace for 3M, ending with 12 x
200m hill repeats at 9,000 feet.
Cross: Weights, pool running.
Mental: "Coach tells me jokes."
Favorite: Pre, Michael Vilk.
Career: Physics or engineering.
KEITH CAPECCI (PAl 21 st SR
Council Rock No HS: Coach, Dave Marrington
6-2,147,1/25/88
PRs: 4:24 1600m, 9:15 3200m
Summer: Go from 40 mln every other day to
mln every other day, then running camp.
Early: Morning 40-min run, harder workouts P.M.
Peak: A.M. run 40-min, workouts later.
~
30 x 200 @800 pace, w/200 recovery.
Favorites: Michael Jordan, Stefano Baldini.
Career: Own a restaurant.
MICHAEL EATON (KY) 13th SR
Greenwood HS: Coach, Art Sciubbu
6-3, 145, 6/9/87
PRs: 4:20 1600m, 9:11 3200m indo
Summer: 60-70 mpw, LSD, Sunday run of 10-12
miles.
Early: Sun, 12M, 10 x 100m barefoot strides; Mon,
AM 3M, PM 9 x 1000m, plus sprints; Tues, AM 3M,
PM 5 x mile w/400 jog; Wed, AM 3M, PM 10 x
300m strides, 5M recovery run; Thurs, AM 3M, PM
6M recovery run; Fri, 3M, 19 x 50m pick-ups; Sat,
race.
Peak: Sun, 12M. Mon, AM 3M, PM 10 x 300
strides, 4 x 400 repeats; Tues, AM 3M, PM, 8 x
1000m; Wed, AM 3M, PM, 1 mile @5k race pace,
4M easy; Thurs, AM 3M, PM 6M recovery run, 10 x
50m sprints; Fri, 3M; Sat, race.
Speed: 5 x mile with 400s all-out in between.
Cross: Some weights, core body work.
Mental: "Try not to worry and overstress."
Favorite: Pre.
Career: Physics teacher and X-C coach.
DE'SEAN TURNER (IN) 15th JR
Warren Central HS: Coach, Joe Brooks
5-10, 150, 9/16/88
PRs: 4:17 1600m, 9:23 3200m
Summer: 45-50 mpw, with pick-ups, time trials.
Early: 50-55 mpw, track work, fartlek.
Peak; 55-65 mpw, distance and track work.
Speed: 16 x 400 @sub-68 seconds.
Cross; Weight program at school.
Mental: "Listen to music and try not to focus on
the race."
Favorite: Bob Sanders (Colts safety)
Career: Athletic training.
nd
JEREMY STEVENS (Ill 22 SR
Winnebago HS: Coach, Joe and Janet Erb
5-11, 140,2/11/88
PRs: 4:15 1600m, 9:05 3200m
Summer: 70 mpw, repeat work in late summer.
Early: 65 mpw, 2 workouts a week, race on Sat.
Peak: 55-60 mpw, tempo runs, race pace work.
~
4 x mile @4:40.
~
Weights in summer, core work in season.
Mental: "Just go and race, no worries."
Favorite: Alan Webb.
Career: Business, use my Spanish.
SINTAYEHU TAYE (MAl 23RD so
Runner-up Michael Coe includes weekly tempo
runs in his summer program. In January, he
won the Boston HS Indoor mile in 4:07.30.
BEN HUBERS (GA) 18th JR
McEachern HS: Coach, Travis Gower
5-11, 140, 12/22/88
PRs: 4:18 1600m
Summer: 40-45 mpw, 470 total for summer.
Early: 45-50 mpw, strength workouts.
Peak: Short runs and speed work.
Cross: Weights twice a week, push-ups and
crunches daily.
Mental: "I listen to the song 'Distance' to get
pumped up."
Favorite: Gerry Hubers.
Career: Sports psychology.
NOAH SHANNON (CO) 19th SR
th
MATT TEBO (NM) 16
JR
Eldorado HS: Coach, Jimmy Butler
5-7,115,3/17/89
PRs: 4:22 1600m, 9:04.93 3200m
Summer: 40-60 mpw, build mileage, no intervals.
Early; 45-55 mpw, start intervals, tempo runs,
keep racing to a minimum.
Peak: 45-60 mpw, hard Intervals, hill workouts
replace most tempo runs.
Speed: 8 x 400 @67 w/2-min rest (very windy)
Cross: Hard biking once a week for 30 min.
Mental: "Block out other people, focus on what I
need to do to perform my best."
Favorite: EI Guerrouj, Lance Armstrong, Meb K.
Career: Business.
AYALEW TAYE (MAl 17th JR
Cushing Academy: Coach, Stirling Ince
5-10, 145, 8/11/87
PRs: 4:10.00 1600m, 4:11.44 mile indo
Summer: 3545 mpw.
Early: 40-55 mpw.
Peak: 35-40 mpw.
~:
6 x mile @5:15 and faster.
Mental: Coach's instructions.
Favorite: Haile Gebrselassle, Kenenisa Bekele.
Career: Engineering, science, math.
Fort Collins HS: Coach, Chris Suppes
6-0, 140, 12/15/87
PRs: 4:18 1600m, 9:30 3200m
Summer: 45 mpw, steep mountain runs
Early: same, start mile repeats In park
Peak: 45-50 mpw, tempo run Mon, 10-miler Tues,
track work Wed.
Speed: 10 x 400 @66-68, with lap jog in between.
Cross: Light lifting 3 x week.
Mental: "I find that getting psyched up can psych
you out, by over-analyzing. I just try to relax and
after developing race plan with coach a few days
before the meet."
Favorite: Simon Bairu
Career: Teaching, coaching.
JAY KOLOSEUS (CTl 20th SR
Guilford HS: Coaches, Jon Faitsch, Jim Ford
5-8, 135, 10/20/87
PRs: 9:15 3200m
Summer: Progressive build-up to 2 weeks of 100
mpw, then decrease mileage.
Early: 70 mpw, some speed and tempo work.
Peak: 50 mpw, more speed and turnover work.
~
4 x mile @4:34, plus 4 x 400 @65, 63, 60,
60; another workout: 30 x 400 @65-68.
Cross: Swim 1 mile every other day in summer.
-22-
Cushing Acad: Coach, Stirling Ince
6-0, 140, 10/6/89
PRs: 4:09.69 1600m (nat! frosh record)
Summer: 40-50 mpw, mostly distance.
Early: 50 mpw, add some speed work.
Peak: 50 mpw, 1000 and mile repeats.
Speed: 5 x mile.
Cross; Some weights and pool running.
Mental: Listen to music, watch movies.
Favorite: Haile Gebrselassie.
NOEL BATEMAN (NY) 24th SR
Aquinas Inst: Coach, Ron Zimarino
5-11,147,8/17/88
PRs; 4:29 1600m, 9:29 steeple
Summer: 50 mpw, all distance, bike once a week
for 2 hours.
Early; 70 mpw, runs up: to 17 miles, speed work
once a week.
Peak: 45-55 mpw, faster, shorter runs of 6-8M,
one or two speed workouts per week.
~
6 miles @5:45 pace, then on track for 10 x
400 @62·64 with 200m rest In between.
Cross; Summer biking.
Mental: "I remind myself that a race is like any
other day. I am Just running."
Favorite: Alan Webb.
BRIAN RHODES-DEVEY (NY) 25th JR
Guilderland HS: Coach, Bob Oates
6-0, 159, 11/15/88
PRs: 4:13.49 mile, 8:31.41 3000m indo
Summer: Build to 70 mpw, 6 days distance, 1 day
off.
Early: 45-55 mpw, aerobic workouts.
Peak: 45 mpw, 2 days speed, 2 days distance.
~;
3 x 800, 3 x 600, 3 x 40, 2 mln rest betw.
~
Upper body lifting, mainly in summer.
Mental: "Remind myself that I've worked hard to
get where lam."
Favorites: Jeremy Warner, Peter Snell.
Career: "Nothing that requires a tie."
JEFFREY PERRELLA (NJ)
Westfield HS: Coach, Jack Martin
5-10, 135, 10/26/87
PRs: 8:33 3000m
Summer: 40-50 mpw, easy running.
Earty; 30-40 mpw.
26th
s:
THE HARRIER/Foot Locker Training Survey
(cont'd)
(In Early Fall)
Sun: 12
miles, 10 x 100 barefoot strides
Mon:AM, 3M; PM, 9 x 1000 plus sprints
Tues: AM, 3M; PM,S x mile w/400 jog
Wed: AM, 3M; PM, 10 x 300, and 5 miles
Thurs: AM, 3M; PM, 6 miles
Fri· AM, 3M; PM 19 x 50 pick-u
JOSH HIBBS CPA)35th SR
Twins Danny and Diego Mercado, 8~ and 11·, do
32 x 200 for fast work, as well as sit-ups, pushups, pull-ups and curls.
and try to have as much fun as I can."
Career: Coaching, trainer or physical therapy.
STEVE FINLEY (IL) 33rd SR
"alatine HS: Coach, Chris Quick
>-4,140,1/11/88
PRs: 4:16 1600m, 9:13 3200m
Summer: 55-65 mpw, tempo runs, long runs, hills,
repeat 1000s.
Early: 45-55 mpw, with intervals.
Peak: 35-45 mpw, tempo, repeat miles, speed.
Saeed: "The Palatine": 1200 on track, mile on
grass, 400 track, mile grass, 800 track, mile
grass, 1600 track.
Mental: "Visuallze the course and program my
mind to react. Meditation. Focus on painlessness."
Favorite: Lance Armstrong.
Career: Architecture.
BROCK HAGERMAN (IN) 34th SR
Pendleton Hts HS: Coaches, Rod Hagerman, Alan
Holden
5-10, 132, 3/30/88
PRs: 4:191600m,
9:17 3200m
Summer: 80-100 mpw, long runs, threshold,
fartlek, hills.
Early: 70 mpw, long runs, hills,threshold, intervals.
Peak: 45-65 mpw, repeat work, hills.
~
8 x 1000 uphill @3:02-3:08, with 3.5-min
og back down recovery.
";ross: Light weights, core body work.
~ental: "I have a strategy for every race. I try to
ace smart:
'avorlte: EI Guerrouj.
Hatboro-Horsham HS: Coach, Robert Ayton
6-0, 165, 1/14/88
PRs: 4:23 1600m, 8:43 3000m
Summer: 40-80 mpw, highest in late summer.
Early: 50 mpw, hili repeats and mile repeats.
Peak: 30-40 mpw, 400 and 800 repeats,
downhill mile repeats.
~
5 x mile, starting at 5:10, finishing in
4:40, with 5-mln rest between.
~
Lights lifting In summer. 100 push-ups
and 400 sit-ups a day.
Mental: "Stay relaxed, listen to music, stay
serious but still have fun.'
Favorite: Pre.
Career: Art history.
DUNCAN PHILLIPS(TX)
37th JR
A&M Consolidated HS: Coach, Mike Skinner
6/7/89
PRs: 4:10.96 1600m, 9:18 3200m
Summer: Mon and Tues, 6-8M; Wed, 5M
tempo run; Thurs and frl, 6-8M; Sun, 10-15M.
Early; Mon, 4 x mile; Tues, 6M; Wed, 12 x
400; Thurs, 6M; Fri, 4M; Sun, 15M.
Peak: Mon, ladder of 1600, 1200, 800, 600,
400, 200; Tues, 6M; Wed, 12 x 400; Thurs,
6M; Fri, 4M; Sun, 12M.
Saeed: 4 x mile @4:50 with 4-min recovery.
~
Weights twice a week.
Mental: "Think about how It feels to win:
Favorite: Pre.
Career: Veterinary medicine.
BRAD SIRAGUSA (VA) 38th JR
Chantilly HS: Coach, Matthew Gilchrist
PRs: 4:17 1600m, 9:17.46 2-mlle.
Summer: 50-60 mpw, easy runs, fartlek, hills,
tempo, on grass or trails.
Early: 50 mpw, faster pace, mile repeats
Peak: 45 mpw, more speed work, Sun run of
9-11M key all season.
Saeed: Mile repeats on 800m dirt loop.
~
Weights, bike, swim.
Mental: "Trust my training and find comfort in
the deeper meaning of the big picture."
Favorites: Achilles, Mike Spooner.
Career: English, philosophy, religion. No ties.
Soph Sintayehu Taye, who set a national frosh
1600 record (4:09.69) last year, runs 5 x mile
for quality training.
DANIEL GERBERaX)
39th SR
The Woodlands HS: Coach, Dan Green
6-2, 146, 9/4/88
PRs: 4:17.2 1600m, 9:07.6 3200m
Summer: 65 mpw with 3 x 10-12M @6:30 pace
and 4-6M tempo-paced run.
Early: 60 mpw, including 4 x 800 @ 2:15, 2:13,
2:11, 2:09 with 3-mln rest.
Peak: 50 mpw, 3 x 1600 @ 4:35, 4:45, 4:30, l-Iap
recovery between.
~
400 (65), 1600 (4:40), 400 (65), 1600
(4:40),1600 (4:35), 400 (64).
~
50 crunches and 50 push-ups daily.
Medicine ball sit-ups, pull-ups, chin-ups and dips
twice a week.
Mental: "Approach a race as relaxed as possible.
Tell myself, this is what I train for. Accept the fact
that It is going to hurt."
Favorites: Seb Coe, EI Guerrouj.
Career: Sports marketing, college coaching.
JUSTIN
HARBOR (FL) 40th SR
Flagler Palm Coast HS: Coach, Dave Holliday
6-1, 145, 2/25/88
PRs: 3:54.07 1500m, 8:24.19 3000m
Summer: Base mileage, threshold running, hill
work, attend camp.
Early: Add repeat miles.
Peale Mileage plus intervals.
~
8 x 800 @2:10-2:12.
~
Pool workouts.
Mental: "My coach reads through a book with a
series of steps. I pray."
Favorite: Haile Gebrselassie.
Career: Coaching, sales reo, politics.
-24-
.•.....•...•...............................•........•......................•.•....••.....................
Gary
886 Upper Mountain
Lewiston
RabySr
First Class Mail
Rd
NY
u.s.
14092
4-2006
Postage Paid
Marlboro, NJ
Permit No_ 20
Peak: 30 mpw, if that.
Speed: 16 x 400.
Cross: Swimming, pool running, pull-ups, sit-ups.
Mental: "I don't get too psyched up. I try to relax
and calm myself down:
Javorite: Marty Liquori.
ireer: Teaching.
GREG KELSEY (NY) SR 27th
Saratoga Spr HS: Coaches, Art & Linda Kranick
5-10, 135, 5/12/88
PRs: 4:15.35 mile indo
TRAINING INFO NOT PROVIDED.
Career: Teacher, coach.
ISAAC STOUTENBURGH(OR) 28th SR
Crater HS: Coach, Justin Loftus
5-10,125,7/31/88
PRs: 3:53.99 1500m, 4:12.96 mile ind, 8:30.74
3000m
Summer: Build to 100 mpw.
Early: Same as above, plus lactate threshold runs.
Peak: Drop mileage a little, add 400s and 800s.
Cross: Weights, push-ups and sit-ups.
Mental: "Before racing, I play out how I want the
race to go in my mind."
COLBY LOWE (TX) 29th SO
Southlake Carroll HS: Coach, Robert Ondrasek
5-7,105,2/8/90
PRs: 4:23 1600, 9:313200m
Summer: 60-65 mpw, "Paavo" program.
Early: 60-65 mpw, intervals, speed work.
Peak: 60-65 mpw, intervals and "pace" intervals.
Speed: 8 x 400 @60-64, 16 x 100 @13.6-14.6.
Mental: "Go over race, decide on times to achieve,
use same warm-up, listen to music."
Favorite: Michael Jordan.
Career: Coaching or engineering.
MIND POWER
"It's a race. That's all the motivation
I need. H-A.J. Acosta
"I get psyched up reading Prefontaine
quotes. "r-Landon Peacock
"Coach tells me jokes."-Dame! Roberts
"Relax and have a good time."-Danny
Mercado
"Listen to the song "Distance' to get
pumped up. "-Ben Hubers
"I find that getting psyched up can
psych you out, by over-analyzing."Noah Shannon
"Tell myself to trust my training."Jeff Helmer
"Remind myself that a race is like any
other day. lam just running."-Noel
Bateman
"Focus on painlessness."-Steve Finley
"Have a strategy for every race. I
try to race smart."-Brock Hagerman
"Think about how it feels to win."DuncanPhil/ips
"Find comfort in the deeper meaning
of the big picture. "-Brad Siragusa
"Accept the fact that it is going to
hurt. "r--Daniel Gerber
Subscription
ROBERT SORRELL (TN) 30th 5R
Bolton HS: Coach, Dan Hinders
6-0, 158, 6/22/87
PRs: 4:12.71 mile, 9:11.613200m
Summer: 70 mpw, weekly 6M tempo runs, and
hills every other week. Hit 100 mpw 3 weeks.
Early: 60-70 rnpw, 2M and mile interval workouts.
Peak: 50 mpw, 400 and 800 Intervals.
Speed: 24 x 200 @29-30 with 25-sec recovery.
Cross: Weights a couple of times a week.
Mental: "Visualize the race and stay relaxed."
Favorite: Pre.
Career: Airline pilot.
JEFF HELMER (WA) 31 st 5R
Jackson HS: Coach, Shelby Schenk
5-11,160,7/15/87
PRs: 4:161600, 9:02.7 3200m
Summer; LSD, build to 105, 110 and 115 mpw in
3 weeks, then 4th week recovery of 65 mpw, all
@8-mln pace, no threshold running.
Early: 90-95 mpw, add threshold work, hills and
repeat miles.
Peak: 80-90 mpw, repeat 800s at threshold pace.
Speed: 7 x 800 @2:08-2:10.
MMml;, "Tell myself to trust my training:
Favorite: Lasse Viren.
Career: College coach or sports psychologist.
CLAY HANNAH (TN) 32nd 5R
lebanon HS: Coach, Marc Engle
5-11,140,2/17/88
PRs: 4:24 1600m, 9:22 3200m
Summer: 70-80 mpw base work, no speed.
Earlv: 70-75 mpw, start tempo runs, hill work.
Peak: Cut mileage, work on speed.
~
12-16 x 400 @70, working down to low
60s or high 50s at end w/60-90 seconds rest.
Cross: Weights, total body, less weight with more
reps; swimming, with breathing exercises.
Mental: "Realize how the workouts have helped
Forl11
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