One of 2016's top breakthrough XC performers was Owen J. Roberts' Liam Conway. As a junior, Conway posted some great races en route to an individual PAC title and sixth place finish at the PIAA District 1 Championships.
However, an injury derailed his hopes for a big race at the state meet. Conway placed 111th at Hershey. But he came back healthy and stronger in the winter and spring, running 4:15 in the indoor mile to place second in the state and 4:13 for 1,600 meters outdoors to place third in the state. Now, the rising senior says he's ready to show what he can do in cross country.
Conway took the time to answer some questions for PennTrackXC before the start of the season. Check out what he had to say about his summer training and more as he looks ahead to the fall.
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Photo by Dan Beck
PennTrackXC: How has your summer training been going? Do you feel your fitness-level is at a good point?
Liam Conway: As of mid-August, I feel that my training is progressing exactly how I desired it to. With school
not yet in session, summer is the perfect time to dedicate time and attention toward running and
keeping my body healthy. For me, normal summer training consists of higher mileage with about two
solid tempo workouts per week. 55-60 mile weeks feel great right now and I plan to hold this number
with school quickly approaching. As time goes on and the season begins to pick up, the workouts will get
quicker and more intense, which is perfect for tuning the guys and I up for championship season.
PTXC: Did you switch anything up this summer in regards to your training?
LC: Beside a slight increase in mileage and intensity of my workouts, I have built a much stronger
awareness for the importance of the little things that surround running. The degrading feeling of last
year's injury made me develop a keen sense of attentiveness toward keeping my body healthy. Injury
prevention, conditioning, and mobility are such important aspects in endurance running. I think I've
been working much smarter this season as opposed to 2016. The culmination of these pieces leaves me
very optimistic for the 2017 XC season!
PTXC: Owen J. Roberts has a solid group of returners this season. With official practices underway, what's
the vibe with your teammates?
LC: My teammates constantly make me proud season after season. I feel grateful to have such
devoted and hardworking people around me. When the Owen J. Class of 2016 graduated two years ago,
the team saw the loss of many key distance runners. Despite this deficit, my teammates and I worked
relentlessly the next year to maintain the momentum built up from 2016. We did that and more! It was
a rewarding feeling last year to see so many huge PRs and breakthroughs across the board. The guys are
more motivated than ever, and there's no doubt in my mind that this will be a BIG season for Owen J.
distance.
PTXC: You battled an injury during the postseason last fall, and I'm sure you would have liked to perform
better at states. What kind of motivation has that left you with going into your senior year?
LC: About a week before the 2016 PAC championships last year, I unfortunately had a muscle strain.
I remember the pain that came along with attempting to train through the injury; it was very difficult
mentally because of the potential I saw in myself for the postseason. I felt as though I was capable of a
huge breakthrough at States before the injury came about, but by that point I was too worn out. Despite
this misfortune, I believe that every hardship can be turned quickly into a valuable lesson, and this is
exactly what the injury has provided me. After proper recuperation following the injury, I came back to
indoor track with a burning desire for redemption. I managed to place 2nd in the mile at Indoor States
and double back for 6th in the 800m! Since then, the injury has served as my impetus in running. I'm so
excited to come back to States this year and fulfill what I wanted from myself last year.
Above: Conway's reaction after taking second place at the PTFCA Indoor State Championship (Photo by Patty Morgan)
PTXC: You had some incredible success on the track, particularly in the 1600/mile. Are you looking forward
to transitioning back to XC 5Ks?
LC: Cross country is definitely a main factor as to why fall is my favorite time of the year. The
atmosphere of racing through trails surrounded by colorful leaves and cool air is very surreal. I think
cross country allows runners to escape; you're not under constant watch by crowds of people like you
are in track. At times, it's just you and your thoughts. That's what I like most about cross country.
Although my current PRs would show that I specialize more in middle-distance events, I've always
believed I am capable of achieving bigger successes in cross country than I have in previous years. I am
looking forward to seeing the effort from this summer pay dividends by postseason. The feeling of
transitioning into senior year leaves me thrilled to savor my last season of high school cross country.
PTXC: I'm sure the college search is well underway for you. How have you enjoyed that process so far?
LC: The college process is very eye-opening. Stressful at times? Yes -- but it is exhilarating to meet so
many new and great people. Running has opened doors and opportunities that I would have only
dreamed about if I wasn't an athlete. The pace of the recruiting process definitely picked up quickly
around May-June. Things are narrowing down over time, and I am eager to see what the future holds!
