Frances Koons, Senior, Allentown Central Catholic
PTXC: You dominated some strong competition today. Are you better this year, than last?
Koons: Yeah, I believe I\'m stronger this year. I put in a little more mileage, and my workouts are more quality, and they go a little faster, so I think I\'m a better runner this year.
PTXC: Just two weeks ago (at Spiked Shoe) you raced side by side with last year\'s 4th place finisher at Foot Locker finals. Has the significance of that started to sink in?
Koons: I think I can believe it. I just know that I\'m given this talent by God, and I\'m using it to the best of my ability. Every year I improve a little bit more. And I was hoping the same this year. You never really know what\'s going to happen. You work as hard as you can, and sometimes you peak and other times you keep going. So going into that race, I knew that she was going to be there and I planned to stay with her as much as I could. And I was even thinking maybe she was going to stay with me as much as she can. Last year I think I might have been a little bit star-struck and this year I\'m a little bit more back to reality saying this is what I\'m supposed to do. I\'m supposed to be up front, and I\'m just going to give it everything I have and be the best competitor for the others girls out there, so that we can give each other a great race.
PTXC: So you\'re saying you\'ve stepped up to an elite level nationally?
Koons: Yeah, and I hope it will carry through the season. I believe I can be on that national scene. I definitely wanted to break on it this year. But I don\'t think I\'m the only PA girl at that level.
PTXC: How are you going to adapt your workouts?
Koons: The next couple of weeks I think I\'m going to take up my mileage again and do a double base for Foot Locker. And it will make me feel stronger for States. And like I said, my workouts have been very good, going about 6:40 pace, and I\'m going to try to bring that down a little bit.
PTXC: So are you training through States with a late taper?
Koons: I guess you could put it that way. I want to do well at States. I\'m a contender this year, and I want to go with it, but I\'ll take it down a little that week, and hopefully do well and go to the Mid-East Ohio meet and that will be a great race in between States and Foot Lockers. We\'re focusing on getting the training right this year. Rest is definitely a key component. When I get tired, by legs get sloppy and my form will get all over the place. Taking my mileage up is good, but I rest on Sundays and just have it all in moderation. I mean, I\'m trying to get stronger but I also don\'t want to kill myself and die at the end of the season. Burning out is a really tough thing, and it\'s happened to me before so this year we\'re trying to figure out how to last through all the races. Over the years I\'ve learned how my body responds to training a little bit better.
PTXC: Parkland edged your team today. Looks like they\'re back?
Koons: Yeah. So are we, though. We only finished ten points behind. When I finished, we didn\'t know how we did, but when I heard we got second by only ten points, I got a little tear in my eye, because that feels so good to do well as a team. I can\'t explain it, but the year we won States, it\'s the best feeling ever. And it just doesn\'t compare to winning something yourself. Having your sisters there with you celebrating a team win.
PTXC: It looks like District 11 is going to be strong again this season?
Koons: Easton is going to be strong, and Liberty and Emmaus always have pretty good teams, but I think the top three are going to be us, Parkland and Easton.