The night before the PTXC 7 Conestoga grad Liz Costello offered reflections on her high school and college experiences as well as some advice to high school runners.
Costello --2005 PIAA AAA cross country champion, 2006 PIAA AAA 1,600 champion, Princeton and University of Tennessee standout, and a current member of the New Balance Elite team in Boston -- knows of what she speaks.
Now in the middle of the cross country season, when runners are experiencing the highs and lows of competition,, Costello's words offer perspective.
To new runners -- everybody's been there.
"In my first indoor 800 I took off and was in the lead through 300 and then I started to realize that it was four laps.
"Four years later I had a couple of state championships."
To those reaching for new heights -- do so fearlessly.
"Don't let the next level of competition get to you."
Costello elaborated on that point in her recent Runner's World blog.
"I struggled to silence my doubts and keep my faith in the ability that had helped me to qualify for…higher-level competitions.
"Knowing that I had worked hard and had proven myself in the qualifying races should have been a source of calm and confidence."
To those who are questioning themselves after disappointing races, Costello recounted her most recent disappointment.
"This past spring I expected a big 5K PR at Mt Sac (California). I walked away with a small PR (15.36.91) but it wasn't what I wanted. It made me question my training and it carried over to my next races."
The Conestoga grad said to put both the bad and good in perspective.
"When you're All-American once people assume you'll have it again. That's not always the case, so when you succeed appreciate it. "
And you don't have to do it by yourself.
"I had a lot of good coaches in my life that have believed in me (Ryan Comstock, Conestoga, Peter Farrell, Princeton, JJ Clark, University of Tennessee.) If you have a strong sustained voice of support it helps when I might have doubts."
Costello said Comstock was a big factor in her high school success.
"I had a lot of support and the confidence of (Coach Comstock.) He in a genuine way wanted me to succeed and I think knowing that helped me want to --obviously not let myself down, but also not let him down because there was someone who was investing their time and energy in me and obviously wanted me to be successful."
Appreciate your team.
"I've worn a lot of uniforms over the years. I am thankful (for my teammates). You can't replace that support and camaraderie. You can't replace those friendships."
Costello said she remains close with her high school relay teammates.
"We talk about going back to Shippensburg and sitting in the stands and eating hot dogs."
With a Princeton undergrad degree in Chemical Engineering and a University of Tennessee masters in Environmental Engineering Costello found good job at GE that gave her the freedom to run but on a limited basis.
It wasn't enough.
"There was nothing to replace that high. I couldn't find something that would light me up the way that running does and I came to miss that.
"I enjoy working hard for whatever it is that I'm doing. I think that ability has helped with my running career and on top of that it's just what I love to do."
PTXC 7 served as both a reminder of what Costello has loved about running all these years.
"I take simple joys of just hearing the sound of the gravel under my shoes, being on the field (brings) back memories, so they're just very simple pleasures.
"Literally the crunch of gravel under my shoes just brings me back immediately and the smell of icy hot are a couple of things that just take me back.
"I love cross country and I think being around the enthusiasm of the high school kids (is) inspiring for me as I start my training back up in the next couple of weeks."