Brad Miles | Rad Gunzenhauser | Ryan Gil | Sara Sargent
Brad Miles
1st at Northeast Regional
21st at Nationals
Running Journal (Nov 7- Dec 12)
States-
First mile went out in mid 4:40s comfortably led by Ryan Gil. Once we hit the hills I knew there would be separation in the gap. A few guys changed with the lead, but after the second mile, Rad and I took off up the last aloha hill. We stayed neck and neck until about 500 to go and he started to separate. To me it felt like he started his full on kick and I had no idea where he found that strength, but I kept telling myself to stay comfortable since poop out hill was just ahead. At the bottom of poop out with 250 to go I was trailing Rad by 15 meters. I used all I had to get up that hill, and once I felt like I was gaining on him, I started my kick to catch him as quickly as possible. The lyrics that kept repeating in my head were "Be strong in the Lord and never give up hope" by the Sidewalk Prophets. And with that mental strength I was able to catch and pass Rad with 100 to go.
After states-
Went right back to running on Sunday after the state meet and I did a 5 mile recovery run. The rest of the week was just to get my mileage back in my legs and build my season mileage back up to 63. Tuesday was a 60 min run, Wednesday was 50 min, Thursday was 60, Friday was 45, and Saturday was a 75 min long run. I ended up going faster than I was expecting. I went 6:05 for the first 6.5 miles and then 5:40 for the second 6.5.
Second week-
On Sunday I did a 20 min tempo at 5:20 mile pace. After taking Monday off, I went back to doing a long run of 60 min on Tuesday. And this is where it gets fun- On Wednesday I did a 2 mile time trial with some of my teammates and finished in 9:17. Legs felt very strong and I closed in a 63 for my last quarter. Thursday was another long run of 60 min and Friday was 5 by 1000 meters at 3:20 pace to get ready for my tune up 5k on Saturday. Saturday’s 5k went very well, went out in a 4:45 first mile, second mile was 5 flat due to a hill, and closed in a 4:31 third mile to run a 14:52 5k. That bettered my time of 15:35 on the same course from last season.
Third week-
Sunday was another 75-minute run and I made sure to wake up early and get the run in before Church. On Monday, I took off from school and went up to the Sunken Meadows course to prepare for Regionals. I did 5 hill repeats on Cardiac Hill with a long warm up and cool down. Tuesday and Thursday were both 45-minute runs, and Wednesday was another 20 min tempo at 5:20 pace.
Regionals-
I went up to Sunken Meadow, Long Island Friday morning to prepare for the race. I did 4x 1000 meter repeats at 3:20 pace and a long warm up and cool down.
Saturday morning I woke up to snow falling in New York with very blustery winds. Wind gusts were up to 60 mph. I did a 3-mile warm up like always and stayed very warm before the race.
The race went out well. I heard about 4:48 through the first mile and I was in the top 6. I made sure I was getting myself in a good position to make an attack at the base of Cardiac. Once we hit Cardiac, I pushed the pace and no one followed. After breaking away, I hit the down hills hard and just worked hard to maintain the 40-meter lead I made. Coming down the 200-meter home stretch, I cruised in for the victory. Making sure I gave God all the glory for the incredible race He gave me, I pointed up to Him with thanks.
Preparing for Nationals-
After the big race at Regionals, my legs were dead tired for the first time all season. However, the second week before Nationals, I did the same runs that I did for the week after states. I used this week just to get my mileage back up.
The week of Nationals was very similar to the week before Regionals. I did hills on Monday, tempo on Wednesday, and thousands on Friday. However, this time my legs were dead for thousands on Friday, so I only did two.
Nationals-
Race went out very well. I was in excellent position between the 800 and mile but then I died. I had no strength left in my legs and could never get in a rhythm. Although getting 21st was not anywhere close to where I was targeting coming into the race, I couldn’t let it overshadow the rest of my season. Just being in (rainy) San Diego and running against the best runners in the nation was an incredible experience.
The best part of the trip was the rest of the day on Saturday. There aren’t many hotels where you can watch an intense football game on the beach between the best runners in the nation. Between that, the ice cream sundaes, awards banquet, dance, and staying up all night until my flight Sunday morning, there aren’t many other experiences in my life that come close. The friendships that I made this weekend will hopefully be lifelong friendships. It’s not every day that you get to meet talented runners from every corner of the United States.
This year was only possible due to the hardwork and knowledge that my new coach, Coach Mike Werner, put into every runner on the team, every practice, and every meet. He developed me incredibly this year, not only into a competitive runner, but into a well-rounded leader. It was him reminding me that “Everything happens for a reason” and with that mentality I was able to accomplish every challenge the Lord faced me with this season. Everything I was able to accomplish this season was given to me as a blessing from God and I give Him all the glory with what I have done this season and everything that may come in the future both good and bad.
Rad Gunzenhauser
5th at Regionals
24th at Nationals
Running Journal (Nov 7- Dec 12)
States-
Since the beginning of the season I wanted my best races to be WPIALs and states. After Ryan blew me away at WPIALs I was extra motivated for states. My goal for the first mile was just to get out as fast as I could because after looking at last year’s results I noticed that the kids who were in the front at the first mile were also the ones who ended up being the top finishers. I ended up passing the mile mark in 4:54 in 18th, which was exactly where I wanted to be. At that point I started looking around for some of the top guys. Ryan and Brad were already starting to push the pace and break away. I knew I was capable of running with both of those guys so I slowly worked my way up without putting any drastic surges in.
By the time the first hill came I was right with the top group. I had been doing workouts the week before states in which I would run fast up hills and then after reaching the top I would go into an all out sprint for 50 meters. This trained my legs to keep running through the heaviness after reaching the crest of a hill. My main strategy for the back hills was just to maintain contact with Brad and Ryan going up the hills, then not slow down as I passed over the top of the hill. I would then really let loose going downhill.
After I relaxingly passed the 2 mile in 10:07 I really knew I was going to have a good race. As we crossed the creek to head back toward the finish, away from the back hills, I started to go for it. I started to push the pace on Brad and gap the rest of the field. I knew that if I had a chance to win the race I would have to be the one pushing the pace before poop-out hill and not the one following (because Brad destroyed me in the last 200 meters at Carlisle) so that was what I did.
The last half-mile of the race I just ignored all pain and tried to outrun Brad with a very constant fast pace (I didn’t surge. I just ran fast.) As we passed the sewage plant I was pretty much in my fastest gear for a 5k. I think I actually got 10-15 meters on him. Right before poop-out hill I thought of the Matt Withrow “Ballerness” picture. Coming up poop-out hill I didn’t feel any pain, the cheering of the crowd numbed all pain. I knew that the hill was my one shot to break anyone near. I turned the corner toward the finish and thought to myself that if I left anything on this course; I would lose it forever. Brad passed me in a dead sprint with about 50 meters to go. I knew I left everything I had on the last half mile of the race, so I had nothing to regret.
After States-
I was undecided if I was going to run regionals but eventually some alumni convinced me to do it. I took 2 days off then went back to 8-10 mile runs in order to reform my base. The first week was very slow and painful. My Coach and I both agreed that I needed strength oriented workouts at this point. We were both afraid that my huge tapering for WPIALs and States would hurt my race at regionals. The second week my coach wanted me to still stay off the track but run harder on the road so I could maintain my strength. I started going on some wild night runs with music on. I would go out really hard and surge whenever I wanted. It was very mindless and unusual for me to say the least. Usually my teammates don’t allow this sort of running but they had all started taking time off at this point. About 8 days out from regionals I did a good 3 times 1 mile workout on the track limiting my rest to about 2 minutes. I did the same workout 3 days later. I knew I was still in good shape.
Regionals-
James O’toole gave me a good strategy for this race. He basically told me that everyone was going to go berserk on the first mile at regionals. He told me to go out in about 40th place and let all of the kids who were not really candidates for the 10 spots die off. I also used the same philosophy as I did at states which to not use too much energy going uphill, but then really let it go going downhill. After the first hill we looped around and went back down hill. Sure enough, kids were already easing up going down the hill, barely past the mile marker, so I passed about 10-15 kids going down the first major hill.
Coming down to picnic area (the middle flat part of the race) I was in about 15th place. At this point I saw Ryan and started trying to catch him without making any major surges. About halfway through the race I caught him and we were running neck and neck, neither of us really taking notice and pushing the pace, yet we were running neck and neck. In this area of the course there were a lot of spectators and they started trying to help us out by yelling our places. This always gave me an idea of where I was but I only knew exactly where I was when my dad yelled my exact place.
Anyhow, I heard about 12th and I knew I was going to have do some work. At this point in the race there was a lead group (containing most the kids that qualified) up front. They were not yet stretched out. After them, there were about 3 to 4 chasing that pack. I was part of those 3-4 kids. After the chasers, there was a significant gap and then there was everyone that was out of the pursuit for the top 10.
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At this time, we had not yet completed the biggest obstacle: Cardiac Hill. Cardiac was the biggest determiner in who beat who. It changed the entire race. Cardiac Hill was not as bad I heard it was going to be, but it comes at a really bad time. Also, spectators are not allowed back in the loop that Cardiac Hill is a part of. On top of that, the soil on Cardiac was really loose. Between the combination of the loose soil, the hill, and the lack of spectators, it makes it a very tough part of the course.
Some people just absolutely died on this hill. Others like me did as I like to do, just survive. Others, well one person, Brad Miles flew up the hill. The hill affects everyone differently and even though I didn’t speed up, I passed a lot of kids that died. As I reached the top of Cardiac my legs were really heavy but I knew at this point it was all downhill and everyone’s legs were going to recover to an extent. Some people eased up at the top of the hill which I thought was a huge mistake. From the top of Cardiac I knew it was going to be fast so I really tried to let it go down the first hill.
We then came back through the picnic area and started hearing our places again. My place was about 7th and the field was really starting to spread out. I knew that I wanted to catch a few more people just to make sure I qualified. By the time I heard 5th my goal was just to get in. From that point on I just tried to stay with the guy in front of me and that was what I did.
After Regionals-
I don’t know if I have even been happier than after I qualified for nationals. People I hadn’t talked to in years started congratulating me for my accomplishment. Truth be told, for me, just getting to nationals was an accomplishment. I was simply happy to be a Foot Locker finalist. That is a title in itself. At this point the pressure was really off. I really felt like I had accomplished the most important thing: getting to the national meet.
My training didn’t change too much from this point on. I didn’t taper too much because I didn’t think I could afford it after I had tapered so much for WPIALs and States. I also kept my pace a little bit faster than usual on the road. I did another 3 by 1 mile workout where I ran my fastest mile on the first one. My plan was to run 4:45 then run 5:00 twice. I always keep the rest limited to about 2 minutes. The workout was supposed to simulate the fast start at nationals that I was expecting. I ran 4:44 for the first one, then 5:02, and then I died a little bit and ran 5:08. It was cold, raining, and I ran it by myself so I thought it was a decent workout.
A week out from regionals I got a cold and a really bad winter cough. When I was just starting to recover from the cold, 4 days out from nationals, I tried to do a feel good workout. This workout actually ended up being my worst workout of the year. It was supposed to be a mile in 5:00 then a half in 2:25, then a 400 in 70. The workout was supposed to barely hurt, but I somehow ended up on the ground in an uncontrollable cough. I did hit the times but felt awful doing so. I then immediately went to the doctor and got my coughing fixed.
Nationals Race-
Being on the start line I was barely nervous. This was, after all, my 17th race of the year. The conditions were awful. The race went out as expected... very fast. My 800 split was about 2:20. Running a 2:20 on rough terrain and in the mud was very fast for me. My goal was just to stay in contact with the main pack at the mile. Sure enough, they took me through the mile in about 4:50. For the muddy conditions, 4:50 was also very fast.
Coach Shutt told me that I was in about 30th place. When we approached the hill after the mile marker I just tried to relax and not waste energy. We then looped around downhill for the first time. A lot of kids gained a lot of ground by running the downhill fast. I was afraid of slipping so I didn’t use the hill too well. This whole time I was being passed and also passing. No one wanted to give up and inch.
The course was very sloppy and flexuous. I felt like I was turning corners the entire time. It was nothing like the Slippery Rock course but more like the state course. It was a very hard course to get into a rhythm. I passed the 2 mile in 10:05. This is where I felt like a made a mistake. I was feeling very good at this point but I didn’t surge or make any major moves.
After the 2 mile the course becomes slightly downhill and then you go back to the major uphill part again. In the past, in conditions like these I had hit a wall of exhaustion and really faded (Carlisle 2008 and Slippery Rock 2008.) For whatever reason, I decided not to go. When we got to the hill I kept my same strategy which was just to relax going uphill and then really let it go going downhill.
I found myself tailing Brad going on the uphill. When we got to the top of the hill my mind was set on running all out from this point on. I tried to remember not to ease up at the top of the hill. I passed Brad at the top of the hill and then as we went back down the slippery downhill he passed me back. I think about 3 people passed me going down the hill which was frustrating.
One of the South region kids actually fell in front of me. With about 400 meters to go it really flattened out. I then saw Coach Shutt. He told me I was in about 25th place. At this point I went all out. I passed 3-4 kids (including Brad) in the last 400 meters but with 50 meters left 3 guys got me (including Brad.) The race was different from any other race I had run the whole year. These are the reasons it was so different. No one wanted to give up an inch because they were all really completive guys. Everyone in the race was capable of beating me even when I was having a good race. The 10 spots in front of me were compacted into less than 6 seconds. It was a good experience for getting ready for college.
Experience-
The whole experience was awesome. I wouldn’t trade the experience for anything. All of the other runners were cool and laid back. It was easy to get along with people that had the passion of running in common. One of the best parts of the whole trip was getting to know Brad and Ryan better. They were my biggest competition in PA this year and I came in 2nd to both of them at my two goal meets, but the trip really strengthened my respect and friendship with these guys. I also got to have a conversation with Jorge Torres about running, life, and women. The hotel, food, weather, dance, and sundae were all amazing.
Sara Sargent
8th at Regionals
21st at Nationals
Running Journal (Nov 7- Dec 12)
States – States was so much fun! I loved the whole experience. I was extremely nervous the day of the race, but I tried to use it to my advantage. The race strategy was plain and simple. Go out at the crest of the pack then break away and never look back. Before the race, my coach, Don Little, gathered the team at the line and told us how much we deserved to be here. At this point we were all in tears. Not because of the nerves, but because of Coach Little’s motivational speech. He was right....and now it was “go time.”
The race went well. I took it out hard just like I was supposed to. When I turned the corner to look up to poop-out hill, I started running like I was a sprinter. When I crossed the finish line, I couldn’t believe that I had just won! I was in tears again, but this time it was because I had reached my goal from the beginning of the season. I was so happy with my individual performance as well as my team's performance. I would like to thank all of my coaches for getting my team and I to this point. They were great throughout the whole season and really pushed me to do my best. I also appreciated all of the students and faculty who made the trip up to cheer on the Pennsbury Falcons!
Foot Locker Northeast Regionals – After states, I really began to focus on the Foot Locker Northeast Regional race. I knew I had a chance to make it, but it wasn’t a sure thing. The field was full of unbelievably talented runners. I continued to work hard in my workouts. My practices were a little different. The course was supposed to be similar to states. So, I knew I had to really work the down hills. There was one goal at this moment in time, to get in the top 10 and represent the Northeast at Nationals.
Afterwards, I was so excited that I had made it. I came in 8th place and 2nd was only 11 seconds ahead of me. I was not only excited to be going to California, but also to be running in Foot Locker Nationals as a freshmen! I knew that I had to continue working hard just like I did the whole season.
Foot Locker Nationals – Nationals was awesome! We arrived at the San Diego airport with some of the other members of the Northeast team. After checking in at the hotel, I went on an optional group run right along the Pacific Ocean with Meb Keflezighi and Jorge and Eduardo Torres. It was so cool to be running with Olympians! My room mate was Katie Flood, a senior from the Midwest. She was so nice.
Thursday night was fun night and the theme was Mardi Gras. We played games to help us get to know our teammates better. I was already getting excited to see the course the next day.
Friday was the day of the course walk. The course was great with a lot of rolling hills. I was a little nervous when I got there, but only because I was so excited. My coach Don Little was there. He flew out to support and surprise me. After the course walk Aisling Cuffe and I ran the course together.
Dinner that night was pasta, pasta, and more pasta. We sat with our teams and after dinner the parents were invited to join us for the panel discussion with a few Foot Locker XC Alumni. They spoke about their experiences when they ran Foot Locker. We then got to ask them questions. It was a lot of fun to hear what they had to say.
I woke up Saturday morning really excited and relaxed. I wasn’t too nervous until I got to Balboa Park. By the time I finished warming up, it was already time for the introductions. After my team was announced we went behind the starting line to continue to stretch and get a couple of striders in. Finally, it was go time. The race went out fast which I liked. I had a good first mile but then started to slow up a bit. I continued to work hard all throughout the course. I think my strongest point at this race was the downhills and the flats. I really let myself fly down the hills. Before I knew it the race was over. I had come in 21st, which I was happy with. After the race I warmed down and then my team took lots of pictures together.
Back at the hotel I went swimming with my sisters and then went ice skating by the sea with Suzie Favor Hamilton and her daughter Kylie. We had so much fun with them. Saturday night was the banquet. The Awards Ceremony was awesome. After the ceremony, the athletes stayed in the Banquet Hall and had a dance party. That was so much fun. For the rest of the night my teammates hung out in the hotel. We got back to our rooms late and had to catch an early flight! I was really tired but it was worth it. I had so much fun at Nationals and hopefully I will be able to do it again next year!