Summer Training Blog: McDonogh School's Dalton Hengst


Dalton Hengst is one of the top returning cross country runners in the nation. And he has an interesting story! The rising senior at McDonogh (Maryland) School actually resides in York, Pennsylvania, but during the school year he boards on campus at McDonogh. Hengst, who finished the spring track and field season with national-caliber performances in the 1500m (3:54.90) and 3200m (8:56.96), has been ripping off superb performances in cross country since 2014 and a year ago placed 21st at Foot Locker Nationals. His season best 5K from 2016 was 15:11.20. This year, Hengst is looking to hit under 15. Check out his weekly training blog as he prepares for his final high school season before college. This is his final entry of the season. 

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WEEK 7 (August 28-Sept. 3)

This week I will bump by mileage down for a recovery type week where I can let the body reset a bit before racing starts and harder workouts. Milesplit came by for a workout Wednesday which kept things fun. I also visited Syracuse this weekend so I was able to do my long run there. 

Monday: 7 miles total

The middle four miles of this run I did continuous hill repeats on different hills throughout my high school campus. I averaged 6:10 on these four middle miles with the hill repeats and rest. 

Tuesday: Easy 3 miles at 7:30 pace 

Wednesday: 6 miles at 6:40 pace

Thursday: 8 miles

Workout Wednesday!! Check the video on MileSplit.com in a few weeks to see the workout. 

Friday: 6 miles at 7:20 pace

Saturday: Off

Sunday: 12 mile long run @ 6:30 pace. 

Weekly total: 42 miles

Overview: This week was very refreshing for the legs before we transition from summer training to racing season. The mileage was very low compared to other weeks, but starting next week I'll bump it back up to around 65 miles throughout most of the year. 



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