Posted 8/24: Zach Brehm (Carlisle) 2015
Posted 8/23: Ethan Martin (Fox Chapel Area) 2014
Posted 8/22: Marissa Sheva (Pennridge) 2015
Posted 8/21: Brianna Schwartz (Shaler Area) 2015
Posted 8/20: Ross Wilson (Council Rock North) 2014
Posted 8/19: Colin Martin (Fox Chapel Area) 2014 | Kennedy Weisner (Elk County Catholic) 2014
Posted 8/18: Brent Kennedy (Kiski Area) 2014
Posted 8/16-17: Kevin James (Cardinal O'Hara) 2015 | Greta Lindsley (Penn Manor) 2014
Posted 8/13-14: Courtney Smith (Unionville) 2014 | Regan Rome (Dallas) 2014
Photos by Phil Grove, Patty Morgan, Kathy Leister and Don Rich
Zach Brehm
Carlisle (PIAA District 3)
2015
1. Talk about your summer training. Where did you do your running (trails, roads)? How miles/week did you run? Any fun runs from the summer you want to share?
For the most part, I took a minimalist approach to my summer training. I simply ran on my own, and occasionally I’d meet up with some of my teammates for a long run. I spent much of my summer traveling so my training had to be very dynamic. Over the summer I found myself anywhere from a trail in the Catskills to the city blocks of Savannah. I built up to about 400 min a week by the time two-a-days came around, and the only real workouts I ran were a few short tempos. I spent a lot of time at the gym doing strength work as well.
2. What are your expectations for the 2013 cross country season?
As of my writing I have a little over two hours until this questionnaire is due. I got it a week ago. Keeping that in mind, this year I’d like to get faster in a general sense. Now you’re all thinking, “Good job Zach, you want to get faster”, but I don’t necessarily mean just on the course. I want to be able to calculate every data point I receive during a race and make the split-second decisions that will win races with greater speed and accuracy. In my mind, speed comes from racing smarter. By the end of the season I would like to be able to not only race with the top competitors in the states, but potentially challenge them as well.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
My sophomore year XC season was mediocre at best when compared with my track season, so my lesson will come from the spring. It took me an entire track season to fully understand what my coach was doing and why, but as soon as I put my full trust in him I ran some outstanding races. Thus, I will continue to do exactly (term used loosely) what he plans for my races this fall. Many of the people reading this now thought he was crazy to have me run the ‘He-Man Quad’ at districts, and if I’m being honest, I was a bit worried myself. However, I feel the weeks following that meet proved that he may be more sane than anyone would like to admit...
4. Talk about some of the races your are looking forward to competing in?
It’s hard for me say I’m more excited for one race over another, they all have different attributes that therefore lead to an unfair comparison. While one race may be run on a slower course, it also may have better competition and so forth. With its place at the top of our schedule and the short course (my inner track favoritism showing through...), Enos Yeager is always one to look forward to. After that I’d say our Carlisle Invite because of the great competition that’s scheduled to be there and my ‘home-course advantage’. States should be a great race this year as well.
5. What are your expectations for your team? What do you think you all can do this year?
In my mind, Carlisle should have a very strong season. We only graduated one member of our 2012 districts team, and we have a talented group of young guys moving up. As a whole we’re the most prepared we’ve ever been for a season, so by the time districts and states rolls around we should have a great peak. As a rule, I don’t publicly predict the results of any race, but I’m confident we should be able to be much more successful than we have been in previous years.
6. You had a breakthrough year, and some challenging races outdoor. What did you learn?
My track season taught me a good many things, but I’d like to focus on the matter of trust. Over the course of the season I had multiple “injuries” that I insisted could end my season, but my coach declared them mental issues. (They went away within days.) He told me exactly how every race was going to develop, and I slowly realized that he was always dead on. After my district meet I realized that to truly “break-out” I would have to believe that I could do what my coaches and teammates thought I could. Coach Boardman and I spent much of the week between districts and states discussing various race strategies and scenarios to ensure that I would have a successful meet, and in the end it worked out pretty well.
7. What are you doing to improve as a XC runner?
The main improvement I’ve made for this year is including a summer training regime. A year ago my training was highly irregular, but my coach convinced me that I couldn’t have a good XC season off of 150 min a week. He didn’t realize how little I ran last summer until I admitted it too him at the end of the season, so he stayed on me the whole summer making sure I was running. I’ve also changed my attitude towards XC, so that should improve the way I race. I read something early in the summer that convinced me I wouldn’t do well in the sport unless I truly loved it, so I’m working on giving Cross the same affection my track season receives.
Ethan Martin
Fox Chapel Area (PIAA District 7)
2014
Ethan Martin
1. Talk about your summer training. Where did you do your running (trails, roads)? How miles/week did you run? Any fun runs from the summer you want to share?
Colin and I started our summer training about two weeks after the state meet. We decided to not do any post-season races which is why we went straight into active rest to get ready for summer base training. We gradually built up to high mileage and then started incorporating workouts. We built up from 40 mpw to a little over 70 mpw. Most of these runs were done around the North Park area but sometimes, specifically on easy days, we would run in the countless trails around North Park. Shannon Malone of North Hills ran with Colin and me some days and showed us all the trails. The easy days were a lot of fun and will be missed because Shannon is leaving for UVA. The only reason Colin and I didn't get lost in the trails was because of Shannon and now that she is gone, we are back on the roads for our easy days. I don't mind the roads too much because there are plenty of places to run in North Park. We get to see many teams in the WPIAL train in the area, so it is always fun to run into each other and have a few miles together. Hampton, North Allegheny, Shaler, North Hills and Vincentian all have really great guys, and they are always friendly when we run by or with them. It is always great to get to run with these guys, but I think my favorite run was with a few post-WPIAL runners, Joe Kush, Zach Hebda, Ryan Gil and Brian Shields (and Colin of course). My favorite summer run was a long run before everyone had to go back to school. We talked the entire time, we joked around, we messed with the pace and truly had a lot of fun. They gave us advice and talked to us about collegiate running. They are great guys, and I wish them luck in college.
2. What are your expectations for the 2013 cross country season?
This cross country season is going to be a lot of fun. There are a ton of returners which will make for some exciting races. Tony, Reiny, Ross, Kevin, Brent, Sam, Dominic and Colin are all great runners. The state race can go any direction. Everyone wants it, and everyone will work hard to get it. My goal this year is to be among the leaders in every race and put Fox Chapel on the map. Senior year is incredibly important to me, and I have to make it my best season yet. It will take a lot of work, but luckily I have Colin to keep me on my toes. We both have the same goals in mind, which is why each race and each workout will have to be 100%. Brent Kennedy is the only athlete Colin and I get to see year round, but the season should still be fun and it will keep us fresh for post-season races. I am sure I can speak for Colin and Brent when I say we are all excited for the state meet because it is the one time each season we get to see everyone. With everyone having the same goals, every race is going to be close and exciting.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
This seems like a pretty obvious lesson, but I learned I can never let a gap (in a race) develop. It is very hard for me to catch someone that put a huge lead on me. I stop worrying about what is in front of me and start worrying about what is behind me. It is a horrible trap because you can never be satisfied in a race. This happened a lot in cross country, and I gradually fixed it throughout the year which is why track was successful. This year has to be a continuation of this development so that I am a contender at the end of every race. It's all a mental game because I know I am strong enough to hold on, but my mind is telling me to back off and save something for the kick. By the time I even get to the kick, the race is over. Fortunately, I think I have fixed this problem, but there is always room to improve. My coaches have prepared me mentally and physically this past year so that I can hold on and still have enough juice for the final stretch.
4. Talk about some of the races your are looking forward to competing in?
Racing is the best part of any season, which is why I am looking forward to every race. Colin and I will always see Brent, so all the races will be fun, but l am definitely looking forward to the state meet. Competing is about racing the best of the best, and the only time we all get to do that is at states. I am still excited for WPIALs and Red, White and Blue (the big Western PA races), but I really want to be at states racing everyone all together.
5. What are your expectations for your team? What do you think you all can do this year?
The Fox Chapel team is looking good this year. We lost a lot of guys last year, but we have a lot of guys stepping up. We are all training hard, and I think we will surprise many people. The majority of the guys stepping us are juniors, but we have freshmen, sophomores and juniors stepping up. The entire team is very deep so everyone will keep pushing each other. We are all putting in the work and miles to be better than we were last year. We have the best coaches around, and they are making us really good. I think we can go after the section title and WPIAL runner-up trophy again, but we will have to work very hard and stay healthy. Other teams in the WPIAL have the same goals and are after Fox Chapel due to last year's finish, so we have to be on our game every race. As for states, we are looking for a top 10 finish, which would be huge for us as a team. This year should be one of the best for FCXC. Look out PA!
6. Tell us about your rivalry with Brent Kennedy of Kiski Area.
Brent is one of my favorite competitors. He is a classy runner whether he wins or loses and is very sportsmanlike. Brent is always very nice and supportive, which is why it was hard to be mad at him when I would lose to him. Sometimes I wished he was mean or rude, so I could get mad when I raced him but no matter what happened, he stayed calm and made it a point to congratulate me on my race. It wasn't condescending or insincere at all; it was completely honest. I think I can say we are good friends. We never hold back on the track or course, but it is never aggressive. We both respect each other as runners and love racing together. It is always a fast and exciting race even if we aren't mortal enemies. Brent is a great athlete and friend, and I wish him luck this year.
7. What are the pluses and minuses of having another one of the top runners in the state as a brother … and a twin?
I am so lucky to have Colin as my brother. There is no one else in the state that can say they have one of the best runners in the state to train with and be there through everything. I honestly see no negatives to having Colin as my brother, twin or training partner. We always get solid training in, we always have someone to push us through the tough parts, and we always have someone to make us better people and athletes. Colin is really gaining on me which is going to keep me focused and ready in every race. He has been working very hard and is scaring me because he could beat me this year. As a twin with friendly competition, I cannot let that happen. We are both ready to work harder than ever and push each other to be the best we can be.
Marissa Sheva
Pennridge (PIAA District 1)
2015
1. Talk about your summer training. Where did you do your running (trails, roads)? How miles/week did you run? Any fun runs from the summer you want to share?
Summer training is going great! I tried to do a lot of my mileage on trails, grass, or softer surfaced paths to reduce stress on my legs. I took a couple weeks off after running at the Distance Festival, and then began my mileage. I started around 45 miles per week and gradually worked my way up to 70 miles for one week. I've come back down to about 55 miles since then, and will hit around 500 miles total for my summer training! I rarely ran alone which made the high mileage weeks seem easier.
2. What are your expectations for the 2013 cross country season?
I have some pretty high goals and expectations for this season. More than anything I want to remain healthy and improve my times and finishes at invitationals and in championship races. I'd also love to contend for the state title, and race at footlocker regionals and nationals!
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
Sophomore year cross country taught me that being mentally tough is just as important as being physically prepared. The mentality you step on the line with will stay with you throughout the race, so make sure it's positive! Winter and spring track really taught me how to race in big stage races, like the Millrose Games and Penn Relays. I took something from each big race to learn from which made me a lot more confident going into future competitive races!
4. Talk about some of the races your are looking forward to competing in?
I am really looking forward to racing at the Foundations meet in Hershey because I love the course. Racing on the state course before the actual state meet is really helpful! I'll also be racing at the John Sharp Viking Invitational which I'm excited about because it's at a different course this year. Along with those invitationals, I am looking forward to the league, district, and state meets, and finally racing in the Footlocker Regional meet and hopefully national meet.
5. What are your expectations for your team? What do you think you all can do this year?
We only had one senior leave us, who just happened to be my sister Caitlyn! Losing her will be especially difficult, but we wish her nothing but the best in her first XC season at East Carolina University! We will have a strong team this year with upperclassmen recovered from injuries and a few talented freshmen joining us. We will definitely be competitive in our league and will hope to continue that success into districts and states!
6. Why did you decide to devote all your Fall energies to XC this year? How will it help you
It was an extremely hard decision to not play high school soccer this year along with cross country. The past two years of participating in both have been great in many aspects, but it was pretty tough on my body! I really look forward to having more quality workouts and being fresher for races this season.
7. With a runner-up spot in XC, and state title indoors, how will you handle the position of being the 2013 favorite. Does your outdoor finish increase your motivation?
To be completely honest, I'm surprised that I was given that position! I did not consider myself the favorite for this cross country season, but I definitely plan on contending for another state title. The field of runners this year is very talented and there are quite a few girls that have a shot at winning! I was very happy with my sophomore year regardless of my outdoor states performance. It has given me a lot of motivation to have a successful cross country season and a great state meet!
Brianna Schwartz
Shaler Area (PIAA District 7)
2015
1. Talk about your summer training. Where did you do your running (trails, roads)? How many miles/week did you run? Any fun runs from the summer you want to share?
Summer training has been going really well with my training partners/ fellow competitors, Mary Malone and Gina Alm. We do most of our training at North Park, which consists of many trails and roads to run on. We run 45-50 miles a week. All of our runs are fun, but we especially like a hill workout we call “The Grinder”. The hills are really tough, but it is really cool to be able to push each other and get stronger together.
2. What are your expectations for the 2013 cross country season?
I am very excited for my junior cross country season! I cannot wait to race and compete with all of the talented runners in PA. I am definitely looking to improve as much as I did last year. With a third-place finish at the state meet last year, I am really looking forward to this XC season. All of our training and workouts are going great, so I am excited to see what I can do this year.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
I learned a lot this past year throughout both the cross country and track seasons. I gained experience and confidence last year from all of my races. I became less nervous for races and more excited. Last year helped me to understand how to stay relaxed during races and focused at the same time. I also realized how fast the seasons go, which will help me to not take any race for granted this year, and it will push and motivate me during each race. Coming into XC season this year, I hope to use that experience and confidence I gained last year to help me stay mentally and physically tough throughout each race.
4. Talk about some of the races you are looking forward to competing in?
I am really looking forward to racing in the Central Catholic Invitational in October. That is one of my favorite courses. The competition at this meet is always really good, and I am excited to see how the times will compare to last year’s. I am also super excited for the state meet. I love the course and I can’t wait to compete against the top runners in PA. My coach and I are also keeping in mind regionals, which would be something I would love to be a part of. It would be a new experience, and it would be awesome to compete in a race at that level.
5. What are your expectations for your team? What do you think you all can do this year?
The past couple of years our team has been very small, and this year we did not have as many girls come out as we would have liked. Everyone is relatively new to the sport so they don’t have much experience. They are all working hard at practice and doing their best, and that is all you can really ask for. I am excited to see their performances at races and their individual improvement throughout the season.
6. During a race, you appear to be always in control. How do you keep any nerves you might be feeling under wraps?
In most of my races last year, especially during track, I took the lead pretty early. I liked to be in control of the race because I always had fast time in mind, to break meet records or my personal records. In any race, being in the lead is very scary. I have been able to stay calm and relaxed in the lead of my races by just having faith in the talent I was blessed with, having faith in my training and having faith in myself. With that mindset, I am able to stay confident and strong in any position I am in, in any race.
7. Not long ago, you were also playing basketball. Did you ever dream you would be a state track champion - the first Shaler Area girl ever to win a PIAA track and field gold - as a sophomore?
Two years ago at this time, I would be at basketball practices every day, the only running I would be doing would be sprints on a gym floor. Barely training my freshman year, I still managed to make it to all of the state meets. After a disappointing finish at outdoor track states, my coach, Sam Bair, asked me if I was going to play basketball again, pointing out that if I just focused on running, I would be successful. I believed him and decided right then that I was done playing basketball. Last summer, Mr. Bair trained me and I worked really hard. It paid off. I got my first State title my sophomore year, I couldn’t have been happier. Thinking back to when I decided to quit basketball, I was excited to become a better runner, but I never thought I would be the champion of the same race I ran so badly in just a year earlier. My coach told me I could be good, but I had no idea it would be to this extent and so quickly. Mr. Bair is an amazing coach, and without him, I would never have dreamed of being a state track champion. By quitting basketball and focusing on running, I learned that if you love something, work hard, stay dedicated, and never give up, you will be successful.
Ross Wilson
Council Rock North (PIAA District 1)
2014
1. Talk about your summer training. Where did you do your running (trails, roads)? How miles/week did you run? Any fun runs from the summer you want to share?
I took two weeks off after the outdoor season then started up running around 45 miles a week. From there, I built up to about 65 miles a week before formal practice started. Most of the running I did took place in Tyler Park, which has both trails and roads. My team and I had a lot of fun at the Penn State cross country camp. This was my third year going to the camp and I always enjoy the change of scenery it offers, as well as an opportunity to run with some of the guys from Penn State.
2. What are your expectations for the 2013 cross country season?
I expect to perform better at each race this year than I did last year. I believe if I continue to work hard I should expect to be able to compete with the leaders in all the races I am in. I’m coming into the season very motivated and I’ve used that motivation to work as hard as I can and I expect all the hard work to pay off come November.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
Last year, in both cross country and track, I learned how simple of a sport running is. It’s a sport where your success is completely determined by how badly you want succeed. The work you put into it almost always determines the results. Unlike most other sports, you don’t need to rely on teammates to pass you the ball or a coach to put you in the game. Once the gun goes off, it’s just you and I think that’s what makes me love the sport so much.
4. Talk about some of the races your are looking forward to competing in?
I always look forward to all of invitational’s. However, one of the races that sticks out is the Briarwood invitational where I’ll have my only chance to run against some of the Henderson and O’Hara guys until districts and states. Obviously I’m really looking forward to leagues, districts and states as they are the only three weeks of the season that really matter. After states I plan on running the Footlocker Regional race and hopefully I’ll earn a trip out to San Diego for Nationals.
5. What are your expectations for your team? What do you think you all can do this year?
After losing Mac Emery and James Zingarini to graduation we obviously have two huge voids that will be nearly impossible to fill. However, we’ve had a lot of guys who saw this as an opportunity to break into varsity and, therefore, worked very hard over the Summer. Coach Marrington always does an unbelievable job peaking his team at the perfect time, so I have complete confidence that will be able to make it back to States this year and have a high finish there.
6. Will your successful outdoor season change your expectations for XC?
Last year was my first year of running all three seasons. Freshman year and Sophomore year I played basketball in the Winter so I felt like I was playing catch up all of the Spring track season. Last year running all three seasons definitely paid dividends, especially during the outdoor season. I expect my successful outdoor season to carry over to cross country as I’ve always considered myself as someone who does better the longer the race is. Now that I have a little more speed and endurance I’m hoping I can really put it all together this cross country season.
7. You're out of the shadows now. How does does this change your approach?
Now that I’m out of the shadows my approach won’t change much. I’ve always found that the best way to deal with pressure and expectations is to prepare the best I can. I feel that I’ve always done a good job with dealing with pressure by not dwelling on the bad races and not letting the good races get to my head. That’s always been my approach and I don’t plan on changing anything.
Kennedy Weisner
Elk County Catholic (PIAA District 9)
2014
1. Talk about your summer training. Where did you do your running (trails, roads)? How many miles/week did you run? Any fun runs from the summer you want to share?
My summer training has been going very well! Most of my running was on the roads, although I did make every effort to run on soft surfaces whenever possible. I made endless loops at the prairie (a huge grass field with a loop a little less than 800 meters in length), Benzinger Park (where we have our home cross country course), the cinder track in my backyard, the infield of our school’s track and the super hilly golf course. I focused more on running for time than distance, and I really feel that the quality of my runs improved as a result of this. I also FINALLY learned how to swim this summer (this is kind of sad, I know), and it turns out it is not anywhere near as hard as I thought it was.
2. What are your expectations for the 2013 cross country season?
This is my last high school cross country season, and I really just want to make it my best one yet. I want to repeat as state champion and have a great race at Foot Locker Regionals with the hope of returning to Nationals and having an even better race there.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
Last year, I had a lot of ups and downs both in cross country and track. I think each race I ran last year taught me a lot about myself and gave me insight to both areas I needed to improve and strengths I wasn’t aware of. I think the most important thing I learned is that the race is never over until you cross the finish line. Even if you feel like you are completely out of contention, if you don’t quit, you always have a fighting chance. It is so easy to give up when you are having a bad race, but if you don’t, you might just miss out on an opportunity to make it to San Diego.
4. Talk about some of the races you are looking forward to competing in?
I am so excited to start competing this fall! My first race will be at PTXC5 in Kutztown. Although I have competed at this meet the past two years, this is the first year my team is coming, too. It is a great meet, and there is always amazing competition there! After that, I will be competing at the McQuaid Invitational, which is always one of my favorite meets, and at the Manhattan Invitational. Last year was my first year running at Manhattan, and it was an incredible experience! It is by far my favorite course. I’m also looking forward to the post season meets, including Districts/States and Regionals.
5. What are your expectations for your team? What do you think you all can do this year?
Last year, when I first found out that my team would be moving down to single A for cross country, I looked at the state meet results from the previous year when we had place 11th in AA and determined that we would be the #4 returning team in single A. When I told the girls on my team on the first day of practice that we could have a legitimate chance of placing very well at states, they all kind of looked at me like I was crazy. We ended up placing 4th at states, something that they still didn’t think was possible the night before. Hopefully this year they’ll actually believe me! We are returning the bulk of our team from last year, and I think we have a very promising freshman, so it should be interesting to see how we do!
6. At Shippensburg, you captured state championships in both the 1,600 and 800 runs. What did those victories – in very windy, difficult conditions – mean to you?
My first two years of high school, I was second in both of these events, so I was very determined to win them this year. I think this determination is part of what really pushed me to achieve my goal, especially in the 800. With 300 meters to go in this race, I was a distant second and I wasn’t feeling very good. However, only one thought entered my head for the rest of this race, and that was that I really didn’t want to take second again. The only way that I could be happy, regardless of the result, was if I knew I had pushed as hard as I could and didn’t give up at all. With 100 meters left, I honestly did not think I had a chance to win, but I knew I had to try. I’m not usually the “kicker” but every workout I did was geared to finish in that fashion, and somehow my persistence and determination paid off. Beyond the fact that I was able to win, the fact that I won because I didn’t give up when it was hard not to means a lot to me. I think this is something that can definitely help me in future races.
7. You logged a lot of travel miles in 2012-13 to get to meets with top competition. How difficult is it to be ready to race after a long bus, car or plane ride?
I definitely did a great deal of traveling this past year! I think it is always easier to compete when you don’t have to travel and you can sleep in your own bed. Travel to the west coast is definitely the most difficult because it feels like you live about a week in one day because of the time difference, but it is all worth it! I wouldn’t trade anything for the experiences I have had. I’ve met some of the nicest people and had so many chances to run in some really competitive races. Some of them did not go as well as I would have liked, but it gave me good experience and taught me so much.
Colin Martin
Fox Chapel Area (PIAA District 7)
2014
1. Talk about your summer training. Where did you do your running (trails, roads)? How miles/week did you run? Any fun runs from the summer you want to share?
My summer training has definitely been a step up from last year. Typically, Ethan and I train on the roads even for easy days, but this summer we spent 2 or 3 days per week on the trails at North Park. There are some great trails out there to explore, and often times, if we don't have a guide, we end up trail hopping here and there. It's a great way to spend easy days.
Harder days are always on the road. We have designated hill and speed days just like anyone else, so it's nothing out of the ordinary. This summer, Ethan and I were running anywhere from 60-70 miles per week. At times when we were on the upper end of the scale, I was pretty tired, but thankfully Coach Moul and Coach Wilkie were able to help me push through logically to regain my strength.
My favorite run of the summer was definitely one of the trail runs we went on. One particular day we had Nate Sloan, Brian Shields (UNC) and Gina Alm of Hampton, the Malone sisters of North Hills, and my brother and I all on a run together. It was a great time!
2. What are your expectations for the 2013 cross country season?
This cross country season should hands down be the most exciting season of my career so far. Having been injured until late July last summer, this will be my first cross country season in two years where I've gotten a full summer of training in. I'm hoping my fitness will carry me onto the podium once again and put me in a position to have a shot at some post-season meets.
Team wise I'd love to repeat as section champions and qualify for the state meet. This past year has been a great catalyst for what is to come from the Fox Chapel program. We're striving for a tradition of excellence in FCXC, and it looks very promising with the talent we're bringing in and the coaching staff we have to develop them. It should be a great year!
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
This past year I really learned what hard work could translate into. Despite my injury I was able to finish off the cross country season well and carry the level of fitness I had into the indoor and outdoor track seasons later in the year. I was pleased with all three seasons and having my coaches and teammates behind me the whole way to encourage me helped me push harder and harder. An injury should never be the reason for an athlete to give up. Instead, it should be used as a challenge. A chance to pick yourself back up and put yourself on the podium anyway.
4. Talk about some of the races your are looking forward to competing in?
Red, White, and Blue is always a race I look forward to racing in. Even though it's an early season race, all the western PA guys look at the race as their chance to run the fastest time of the season. The seniors this year are going to push the pace early and hopefully we can all feed off of each other to run some really fast times.
Of course, we can't forget about the state championship. Getting to race the east is insane. All of those guys out there... Tony Russell, Ross Wilson, Reiny Barchet, Kevin James... All of them, they're all awesome competitors that fight for every inch. The WPIAL will definitely bring some competition to the table, and the east-west battle should be an exciting one later this year.
5. What are your expectations for your team? What do you think you all can do this year?
The team this year is looking really good. We're returning Elias Graca and Aaron Bliss on the varsity squad and two juniors Jacob Halasowski and Chris Good should make impressive impacts as well. Brendan Urso, a sophomore, and freshman Alec Eckman are both looking to storm the course this year as well. All of their summer training has been going well.
Our biggest goals include repeating as section champions and WPIAL Runner-Ups. States last year gave our team a little taste of what it's like to compete at such a high level and with four guys returning to the state course, I think that experience will translate into an even better finish than last year's 12th place finish. It was a great start for FC being the first time in school history we had qualified as a team for states, but we're still hungry.
6. Tell us about your rivalry with Brent Kennedy of Kiski Area.
If that's what they're calling it, then it's hands down my favorite rivalry. I've only beaten Brent once, and if I know Brent as well as I think I do, he's not happy about it. I think it starts becoming a rivalry when one of us beats the other, then the other comes back and wins one... Ethan and Brent have a RIVALRY, and if I had to guess, it could be the best rivalry in the state of Pennsylvania. If I lose a race to Brent Kennedy sure I'm upset, but I'll tip my hat to him. Brent is a great competitor and a really stand-up guy. We never get to the line and shoot dirty looks at each other. It's not bitter whatsoever. In fact, most of the time on the line right before the gun, we'll exchange handshakes and a "good luck." At WPIAL's, we were all geared up to go, still joking with each other seconds before the gun, one of the three of us (Ethan, Brent, or I) said, "Let's have a good one boys." Can't remember which one of us it was off the top of my head, but it's that kind of relationship. It's a pleasure getting to race with him so often.
7. What are the pluses and minuses of having another one of the top runners in the state as a brother … and a twin?
A classic question, and it's probably one of my favorites. Some people might look at my racing career and see a disturbing trend. I'll be honest I see it too, and I have to live with it every day, but it's the best worst feeling a competitor can have. I've NEVER beaten Ethan in an official race. I don't know when it will happen, but I know it will. Ethan is an extremely hard worker and it forces me to work hard too just to keep up. Being twins, I don't even have the excuse of "oh he's older." Technically he is... by a minute... but you know what I mean. If he were in a different grade, it'd be a different story, but I wouldn't want that for every gold medal I could get my hands on. Ethan has been the best training partner anyone could ask for and his encouragement and his love for this sport push me to fight harder in workouts and dig deeper in races. I can't get complacent. The second I take my eye off of him I know he'll take an extra step and giving him an inch now could be the difference between a the silver medal and the coveted gold medal on the podium. There isn't a single negative to having the best around all the time, I wouldn't want it any other way.
Brent Kennedy
Kiski Area HS (PIAA District 7)
2014
1. Talk about your summer training. Where did you do your running (trails, roads)? How miles/week did you run? Any fun runs from the summer you want to share?
I took 3 weeks off after New Balance Nationals and started off running 30 miles a week. I am up to 60 per week and plan on keeping the mileage there for the rest of summer and into September. For now I am just having fun getting the miles in, but will move into some threshold work soon.
2. What are your expectations for the 2013 cross country season?
I am looking forward to an exciting senior year. I am still searching for my first state gold, and I'd definitely like to get back to Foot Locker finals once again (In photo, #59, with 2013 grad Austin Pondel, Corry Area). Both goals are obviously tough, but working towards the same goals as hundreds of other equally talented runners is what makes the sport so fun.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
I learned that I have some work to do in the speed department. I had a number of second place finishes in cross country and track, so I have been getting advice from wherever I can and trying some new workouts to improve my kick. With all the talent in PA, I've learned races are only getting more competitive and crowded, and closing speed is pretty important (see track states, 2013).
4. Talk about some of the races your are looking forward to competing in?
I am running in the Spiked Shoe Invitational at Penn State in September. It will be my first real race of the season and my first time on Penn State's course. We are also heading to Altoona Invitational for the first time.
5. What are your expectations for your team? What do you think you all can do this year?
My teammates and I are focused on getting one of the top three spots in the WPIAL and getting to states as a team. With 4 seniors in the top 5- Pat Miller, JD Fahnestock, Bryce Nelson, and I- we know we have the opportunity to go out with a bang. My freshman brother Eric is doing really well so far and we're hoping he can be a big addition for us. When my brother Ryan was a senior and I was a freshman, we were on the same 4x8 team and made states- that was a pretty memorable experience for me. Now I'm the senior and it's my turn to be a leader. If I could play a part in getting Eric and the rest of the guys to Hershey that would be awesome.
6.Tell us about your growing rivalry with Colin and Ethan Martin of Fox Chapel.
First off, Colin and Ethan are great guys. I've had so many close races with the both of them and it's always exciting. It's pretty cool we are all competing for the same district and the same section; so we are always representing Distict VII Section I no matter who comes out on top. We definitely push each other. I have to be at my best to have a shot at a win.
7.You have been running at the front of quality races since junior high. How do you guard against taking your competitors for granted?
By now, I have learned that going into any race overconfident is never a good idea. There is talent wherever you look in PA. I try to prepare for every race the same because anyone who toes the line has a shot at surprising you.
Greta Lindsley
Penn Manor HS (PIAA District 3)
2014
1. Talk about your summer training. Where did you do your running (trails, roads)? How miles/week did you run? Any fun runs from the summer you want to share?
My summer training went really well. There were a couple of brutal training weeks because of the heat and humidity that made it difficult to get out and run, but it was definitely worth it to get ready for a strong senior year cross country season for me. I did a lot of my training on trails and roads, but I also tried to get around to a couple different parks to make sure I was comfortable with uneven grass surfaces. I did those types of runs 5-6 days per week and got in about 40-45 miles a week. I also mixed in a 5K road race and a ton of core strength workouts with my trainer to not just have my legs to rely on at the end of a race, but my upper body as well. In addition to my training, for the second summer in a row, I spent some time in Colorado to train at altitude. Both summers that I did this, I had such a fun experience. I met a lot of great runners from all over the US that have the same love for running that I do.
2. What are your expectations for the 2013 cross country season?
My expectations for the 2013 cross country season are to have a ton of fun in my final season of running high school cross country. In addition to that, I'm also looking forward to being a really strong competitor. It's crazy to think that this is my final XC season, so hopefully it's one to remember :) Of course, I'd love to add "State Champion" to my resume, so I am working as hard as I can to put me in the best shape possible to get one this coming year.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
I learned a lot from my junior year in cross country and track. I learned in cross country that it's not a matter of "if" you'll have a bad race, it's "when". Everyone has a bad race or a race that didn't go as planned, but how you react to it is much more important in the long run. The cross country state meet was where I had my race like that. Not being able to finish that race due to a medical issue (Doctors have cleared me 100%, so all is well.) was extremely disappointing, but it also gave me a HUGE drive to train hard that winter to redeem myself in outdoor track and XC this coming season. During track, I learned that off-season training is critical. Instead of playing basketball all winter long, I "retired" from hoops and really focused on getting a lot of miles in and doing core strength workouts, as well. I truly owe my outdoor track season success to my coach and his help throughout the winter months. Coach Morris was great!
4. Talk about some of the races your are looking forward to competing in?
I have a couple of races this fall that I'm very excited to compete in. The PennTrack XC race in Kutztown is one of the big ones. (In photo above, Lindsley, in gold, will face the exact same top talent from the 2012 race) I love that race. Last year, there was fantastic competition, great weather, and fun awards, so if it's anything like last year, I am really looking forward to it. Another race that I'm excited for is the Carlisle Invitational. This meet has the perfect course. It isn't flat, but it isn't terribly hilly either, so it really highlights a strong runner. It also has great competition and a fun atmosphere to run in. In addition to regular season meets, I'm excited for post season races as well, including the District III meet and PIAA State Meet, both in Hershey. The courses are tough, but that just makes the race more exciting. My final race that I'm looking forward to compete in is the Foot Locker Regional race in November. I hear it's a blast to be a part of, and also a good feel of really strong competition, so it'll be fun to see if I can qualify for the national race.
5. What are your expectations for your team? What do you think you all can do this year?
My team this year has a bunch of new, young runners. Only two members from last year's team are running this season, so it's going to be interesting to see if we have a chance at possibly a league or section title this season. It really seems like this group could build into something special!
6. You came close to a state title in outdoor. Do you now recognize yourself as a favorite?
Early in my high school running career, I only dreamed of coming in the top 5 of a state meet race, but coming so close to a state title in the 1600 last spring made me realize that it really is all about how much you want it and how much you're willing to put in to reach it. I wouldn't say that I'm a "favorite," but I would definitely say that I'm training extremely hard to hopefully be a very strong competitor. I'm learning how to run out front and to "sit and kick" so I think I'm getting smarter, too. That can only help.
7. What did you learn from your State XC race experience last year?
My State XC meet experience from last year taught me a lot. Like I said earlier in this questionnaire, everyone will have a race where they don't do as well as they had hoped, but I also learned that looking at the positives from that experience will take the pain and disappointment away. In my case, looking back at my Track and Field season success, I could have never done that without the disappointment and drive I had from the XC State meet.
Kevin James
Cardinal O'Hara HS (PIAA District 12)
2015
1. Talk about your summer training. Where did you do your running (trails, roads)? How miles/week did you run? Any fun runs from the summer you want to share?
I did most of my running this summer with my teammates at Rose Tree park which is an all grass park so I would say 85% of my running was on grass. After ending my track season on a high note I had to take 2 weeks off and build back up. I started at 30 miles and slowly built my way up to 50 miles and now my teammates and I are starting our 50/60/70 miles per week rotation. A fun run I did was one Sunday – me and a couple of kids on the team met up with the LaSalle boys and did a long run which was fun cause they're cool guys and it was nice to run with them other then when we race.
2. What are your expectations for the 2013 cross country season?
My expectations for this cross country season is to improve as much as I did last year! I'd also like to compete for an individual state championship this year and be able to get in a national caliber race and stick my nose in it and be really competitive with some of the top guys in the country!
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
Last year I gained a lot of experience from both XC and track and figured out that the end of season is all that matters and that's when you have to be running your best. I also learned specifically from the states 3200 that you have to be patient in those big championship races and not to waste energy throughout those races that you don't need to and just be smart.
4. Talk about some of the races your are looking forward to competing in?
Some meets I'm looking forward to competing in this year are the Briarwood invite at Belmont and the Great American Invite in NC, because those are our two big invites that we will be able to face really good competition to gain experience before the championship season begins. I'm also looking forward to getting back up to states to try to redeem myself from a bad performance last year. I am also really excited to run at the NXN regionals again this year to try getting back to Oregon For NXN and compete on a national level again with my teammates
5. What are your expectations for your team? What do you think you all can do this year?
The expectations I have for my team this year is to defend our Delco, PCL, and district championships from last year. We also hope to get back up to Hershey to take a run at our first team state championship. I also expect us to run well at the Northeast regionals and make it back to NXN.
6. What did you learn of Dan Savage and the other team leaders that have moved on?
Dan Savage and all the other upperclassmen that were on the team in my younger days taught me a lot and helped me mature over my first 2 years at O'Hara. They taught me how to deal with our training program when I didn't really understand it as a freshman. And when I started to improve and run in these bigger races they gave me tips on how to handle the big stage races and how to stay relaxed and not overthink these races. I owe a lot of my early success to all of them and wish them all the best of luck as they move on to college!
7. North Penn and Henderson have stopped O'Hara two years in a row in XC. What are you and your team doing differently?
We really aren't doing anything different this year from those 2 past years but we are really stressing getting up to the state meet and finishing in the last mile better than we have the last 2 years because we had the state title going into the last mile but couldn't hang on. So now we're hoping that we can be in the mix going into the last mile and try pulling it out unlike the 2 previous years and finally get that team state championship we've been chasing for to long. because we're sick and tired of coming up inches short from winning state championships and getting second.
Regan Rome
Dallas HS (PIAA District 2)
2014
1. Talk about your summer training. Where did you do your running (trails, roads)? How miles/week did you run? Any fun runs from the summer you want to share?
My summer training has been going very well. I really feel I got in a solid base of mileage this summer. I worked my way up to 50 miles per week this summer, which felt comfortable for me. I do almost all of my mileage on the roads because there are not many more options in Dallas for me and my team. As always my favorite runs were in Shippensburg at cross country camp, it is always so nice to go down there and run somewhere else than my usual routes. Plus my team and I get to run with people from teams all over the state.
2. What are your expectations for the 2013 cross country season?
This is my final cross country season running with a Dallas uniform on, and my final year running with my best friends who I have been running with since seventh grade! This makes me want to make this the best season ever. My team, coach, and I have had winning a state title this year on our minds since we lost states last year. I really just want to finish my final cross country season at Dallas knowing I gave it everything I had every day at practice to do my best and help my team to be the best that we can be.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
Last cross country season I learned to deal with disappointment. For the most part up until the end of last cross country season I had no major races that I was really disappointed with. Then states came and I had the worst race of my season on one of the most important days and on top of that my team and I lost the state championship by a mere three points. There were way too many tears shed that day in the Dallas tent! This season my team and I come in knowing how it feels to lose and be disappointed. We have used that to motivate ourselves everyday this summer.
4. Talk about some of the races your are looking forward to competing in?
I always look forward to all the invitationals I go to with my team. Last year my team's favorite invitational was PTXC5. The meet was so much fun and the course is really cool, and we are looking forward to competing again this year. Also my coach just informed us today that we will be running Paul Short this year for the first time. My team and I are all looking forward to competing in such a highly competitive race. We are also going back to the Foundation meet this year, which always helps prepare us for the state meet in November (Hopefully we will be there!). I am also looking forward to competing at Foot Locker regionals again, the Van Cortland course is such a great course. I am hoping to talk some of my teammates into joining me this year. I am really concentrating on peaking at Foot Locker this year. This year the regional race is four weeks after states which will make it a challenge to stay in peak racing shape for that long. Luckily for me I have awesome male and female teammates who stick around and do workouts with me after states, and a great coach!
5. What are your expectations for your team? What do you think you all can do this year?
The girl’s team is looking really strong this year. We all admitted that our summer training last year was not all that great. So this year we started meeting almost every day in the summer to make sure we were getting the mileage in that we needed to. All the girls on the team have worked harder than they have ever worked before. We have had numerous girls really step up their training. If we all stay focused during the season and stay injury free we will definitely have a great season. As a team we are hoping to do well, but there are also a few girls on my team who should do well individually. I can’t wait to see all of my teammate’s seasons unfold after watching them work so hard all summer! Our boy’s team is really coming together this season too, and I can’t wait to see what my teammate Dominic Deluca does after dropping some amazing times this past track season.
6. What did you learn from your state race to help you reverse the outcome this year?
The outcome at cross country states was not what I had hoped for last year. That was just one race though and does not define me as a runner at all. I obviously am hoping to reverse the outcome this year, but over the past year I have realized some things are out of my control. Yes I would love to have a state title, but there are so many things that could prevent that from happening this year. If I win states I win, if I do not well then there are plenty of other races. I work as hard as I can day to day and hope it comes together for the big races.
7. Did your spectacular 3k indoor and 3200 outdoor raise your expectations for this year?
I set personal bests in all of my events this track season and my speed really improved this season. My expectations for this cross country season definitely have been raised after my indoor and outdoor track seasons. I am always just looking to improve so this season my only goal is to improve as a runner.
Courtney Smith
Unionville HS (PIAA District 1)
2014
1. Talk about your summer training. Where did you do your running (trails, roads)? How miles/week did you run? Any fun runs from the summer you want to share?
Most of our training was on trails, grass, or on the track because we usually try to avoid hard surfaces like pavement. On the weekends we do our distance runs at local parks and trails. After taking some time off after outdoor nationals we slowly built back up our mileage and training and probably averaged around 35 miles a week plus cross training and strength. One fun thing we did this summer was attend some group exercise classes at the Y like Pilates and Body Sculpt! They were helpful for running and great team bonding. Once official practices began, we had a practice with runners from Kennett and Perk Valley, which was nice to get to know people from other teams!
2. What are your expectations for the 2013 cross country season?
This year we are hoping to qualify for NXN and compete with teams on the national level. We are going to miss our seniors that graduated very much (shout-out to Anne Birkenmaier and Abby Dorrell who are going to Lehigh University and Cal Poly respectively!) but we are hoping to be even better this year! We are doing some different meets this year so we aren't sure what to expect, but we are really excited for a great year. Individually, I want to keep improving just as much as I did last year! I have been happy with my times in practices and I can't wait to see how that translates in the races.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
Although cross country is my favorite, I learned a lot from my track races this past year! I improved all of my times a lot and I think the faster turnover should help this year. I learned to run my own race and to compete with some of the top people in the state and nation. It was great experience running at some big meets such as Nationals and the Penn Relays, which I am hoping will help me compete at more big meets this year.
4. Talk about some of the races your are looking forward to competing in?
We are trying some new meets this year like McQuaid, Manhattan, and Regionals/Nationals and we can't wait! We are also looking forward to running at Oakbourne Relays, which is always a fun way to kick off the season. We are also looking forward to seeing our improvements from last year at the meets we have already done like Districts and States!
5. What are your expectations for your team? What do you think you all can do this year?
We have really high expectations individually and as a team this year since the majority of us are upperclassmen this year and we have more experience now. Last year we got to try some competitive national meets for the first time, and this year we are ready to compete! I think all five of the return runners this year will improve significantly because everyone works so hard and has been doing well. We also hope to stay healthy and enjoy the journey.
6. After setting an XC course record and then breaking the state record indoor in the 3K, but getting 2nd, you seemed to be unstoppable the rest of the way. Talk about your progression last year.
Last year was an awesome year for both the team and for me individually because many of us had PRs in multiple events. Every race was exciting because we kept getting better and couldn't wait to find out what else we could do. I started off last year at Hershey Foundation running faster than I did at states the previous year and then at States dropped the time even more (Hershey Foundation is one of my favorite meets, sad we are not doing it this year because I love the course!). Going into track season I did not have many expectations because I always saw myself as a cross country runner not track, but I found my strength on the track and together Tessa and I either broke (indoor) or approached (outdoor) records set by a really great runner, Sara Sargent.
7. Is this the year you and your team have been waiting for?
Yes! With everyone a year older and improving so much each season we can't wait to hit the big meets this year. Already this summer we are hitting great times and planning our goals for the important races. Emily Fisher and I are co-captains and it is our last cross country season with the Unionville team and we hope to make it a memorable one! This summer everyone has been so dedicated and putting in a lot of time to make sure we run fast when it matters most.