Posted 8/27: The Malone sisters (North Hills) - Margo (2012), Shannon (2013), Mary (2014) | Sam Hibbs (Hatboro-Horsham, 2012)
Posted 8/26: Hannah Grossman (Strath Haven, 2012)
Posted 8/25: Meghan McGovern (North Hills, 2012) | Drew Magaha (Upper Moreland, 2012)
Posted 8/24: Paige Stoner (Pottsville, 2014) | Alex Moran (Mount Lebanon, 2012)
Posted 8/23: Tori Gerlach (Pennridge, 2012) | Dustin Wilson (Chestnut Hill Academy, 2012)
Posted 8/22: Sara Sargent (Pennsbury, 2013) | Ned Willig (Great Valley, 2012)
Posted 8/21: Angel Piccirillo (Homer Center, 2012) | Quinn Devlin (Downingtown West, 2012)
The Malone sisters (Margo 2012 - Shannon 2013 - Mary 2014)
North Hills HS (PIAA District 7)
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?
Our summer training has been great! We do most of our running at North Park, which has a variety of trails and places to run. Most of the summer has been focused on building up our base and now we have been transitioning into two workouts per week and a long runs on Saturday. This summer has been great because our team seems to be growing in numbers each day and we have really enjoyed watching each girl work hard and improve over the summer. We also went to Run About Sports Distance Academy xc camp this summer. Our cousin, Ian Shreckengast, helps James DeMarco run the camp and it is a great way to get motivated for the season. Our most memorable fun run was when we made shirts and dressed up, with our teammate Clare Brown, for Zach Hebda, Joe Kush, and Juris Silenieks on Zach’s last practice before heading to the Naval Academy.
2. What are your expectations for the 2011 cross country season?
We are very excited about the 2011 cross country season! It is our last year with all three of us running in high school so we want to make it special. Improving at states not only as individuals or sisters, but as a team is a big goal for this season.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
Last year has taught us that hard work, dedication, and belief pay off. Working together everyday at practice has also helped us become better runners. It’s really is one of the best feelings knowing that your sisters are right next to you pushing you in every race and workout. We hope that our teamwork will help us have success this season.
4. Talk about some of the races your are looking forward to competing in?
We are looking forward to competing in the Red White and Blue invitational. It is always a great way to start off the season. We are also hoping to do well at Districts and States and hopefully nike cross regionals/ nationals.
5. What are your expectations for your team? What do you think you all can do this year?
We are very excited about our team goals this year! All of the girls on our team are committed to dedicating time and hard work in order to reach our team goals. We are striving to repeat a win at our district meet, make the podium at states, compete at NXN.
6. Are you three looking to duplicate what Zach Hebda, Joe Kush, and Juris Silenieks did for most of the 2010 season? What did you learn from watching those three train and compete on a daily basis?
Zach Hebda, Joe Kush, and Juris SIilenieks were awesome teammates and we are going to miss them so much this year. We really looked up to them and enjoyed learning new things from them everyday. Their 1,2,3 finish last year at WPIALs was incredible and it was such a great tribute to our coach, John Wilkie. Who know’s how we can compare to those three – we only hope to make them proud by continuing the tradition of North Hills Runners. The boys inspired us to set higher goals and taught us through encouraging each other that if you work hard and run in the moment, amazing things can happen.
7. As well as the three of you ran last year, What can you do better to achieve greater success in 2011?
We hope to stay healthy and improve on our previous seasons. Also, achieve greater success as a team at districts, states, and beyond.
Sam Hibbs
Hatboro-Horsham HS (PIAA District 1)
2012
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 my summer training I do on the roads around our high school. However, we do drive to some parks to run, such as: Tyler State Park, Wissahickon State Park, and Fort Washington State Park. This last week I was at a cross country camp in Maryland called Hawk Harrier. While I was there I did my highest mileage which was about 70 miles, but I usually run somewhere between 50-60 miles a week.
2. What are your expectations for the 2011 cross country season?
I have some pretty high expectations for this cross country season. My goals are to win our league championships, district championships and the state championships.
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 need to work on getting out faster especially on the state course because on that course even if you get a little behind it is hard to narrow the gap on those big hills.
4. Talk about some of the races you are looking forward to competing in?
Some of the races that I am looking forward to competing in are the PIAA Foundation meet, District 1 championships, and of course the state championships. This is our first year that I have been here that we are doing the Foundation meet and I think it will be beneficial to be able to run the state course before the actual state meet. Also I look forward to being able to run a fast time at the course at Lehigh.
5. What are your expectations for your team? What do you think you all can do this year?
I am not really sure what exactly our team is capable of this year but our main goal is to try and qualify the team for the state meet.
6. You finished the 2011 track season running three personal best performances in a row. What have you done in your training this summer to build off of that strong finish that will get you started on the right foot this season?
Over the summer we focus on building a strong base that is composed of lots of miles and hills and having that foundations is what allows me to continue to improve throughout the whole season.
7. After a top fifty finish at Foot Locker Northeast, talk about the experience of that race and what you learned from running against the best runners in the region.
The Foot Locker Regional meet was a good learning experience because it helped me understand the course and the way the race is run and hopefully it will help to give me a good chance at qualifying for the national meet this upcoming season.
Hannah Grossman
Strath Haven HS (PIAA District 1)
2012
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 majority of the summer I was working at a sleep away camp in West Virginia, so I was a bit limited in routes. I ran between about 30 and 35 miles a week. Since I had to stay mainly on camp property it could get a little tedious but I got used to it! Occasionally we were allowed to go across the river and run on the Greenbrier River Trail so that was always fun.
2. What are your expectations for the 2011 cross country season?
I'm not really sure what to expect out of this season but I hope to improve my times from last year and just work from there. Last year I fell just short of breaking 18 minutes so that is one thing I hope to accomplish this season. It's weird to think that this is my last year of high school competition so I guess I just hope that I finish this season feeling satisfied with my performances and ready to compete at the college level!
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
I learned last year that it is important to not shy away from competition. At the beginning of XC last year I ran sort of timidly, especially when running against some of the top girls. But over the course of the year I met a lot of them and they are really nice, and I realize now that we all have similar goals. So this year, while I am sure I will still be nervous before every race, I am hoping to go into each one with more confidence and to not hesitate to push myself.
4. Talk about some of the races you are looking forward to competing in?
Bull Run Invitational in Maryland is one of my favorites. Our whole team stays in a hotel the night before and it's a lot of fun to race against people I have never raced in the past; also, aside from the states course, it is the hardest course we go to all season so it is a lot of fun to take on the challenge. Paul Short is another race I am super excited for because we always go up early to see the college races, which is fun, plus it's nice to run the Lehigh course at least once before Districts and to try to get a fast PR!
5. What are your expectations for your team? What do you think you all can do this year?
Over the past two years we have lost the majority of our varsity seven. Fortunately there have been a lot of girls who have really stepped up since last season and over the summer, so I am excited to see what they can do! With preseason just starting, it is hard to say who will be on varsity but there is definitely a large group of girls with the potential. I hope that we can prove ourselves at Delcos and in the Central League and work from there to see how we can place in District 1!
6. After a breakout cross country season last year, what are you and your coaches doing to keep up that level of success?
My coach has done a great job of not overworking me and training me consistently. For the most part, I'd say my training is the same as it was in the past. If anything, my own expectations have just become higher over the year, so hopefully that will help me improve.
7. Running with the top girls, what have you learned from watching them and running against them? Is there anything that they do that can help you in 2011?
It's awesome to get to run among such a talented group of girls because it is so motivating and we can learn so much from each other. Running against them has helped me push myself to improve my times and my approach to a race. They are all really nice and it's great to have a group of girls that have such similar goals, that way we are all there to encourage one another. As long as we all work hard; which I know we all will be doing; I think we can keep pushing each other like we have in the past to run to our fullest potential.
Meghan McGovern
North Penn HS (PIAA District 1)
2012
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 very well! I averaged around 30-40 miles per week, with a combination of shorter tempo runs and longer steady paced runs. Every Tuesday and Thursday our team would meet at North Wales Running Company and run on the nearby trails. I also attended Princeton cross country camp, which was not only a lot of fun, but a great way to get in shape for the season.
2. What are your expectations for the 2011 cross country season?
Going into my senior year, there are a lot of things I hope to accomplish this season. My goal is to have strong performances throughout the dual-meet and invitational portion of the season and to be at my best when the championship races begin. I hope to improve on my fifth place finish at the state meet last year and to contend for the individual state championship.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
Looking back on last year, I learned a lot of valuable lessons that will help me for this season. Most importantly, I learned that having confidence in myself and my training can go a long way. There are so many talented distance runners in Pennsylvania and I believe having faith in myself and focusing on running my own race can help take me to the next level.
4. Talk about some of the races you are looking forward to competing in?
Cross country is my favorite of the three running seasons so I am looking forward to all the races, but especially the Briarwood Invitational, Manhattan College Invitational and the championship races (leagues, districts and states). Last year, the Briarwood Invitational had an incredible field of runners and it should be another competitive race this year. It is a tough and challenging course and a great way to begin to prepare for the hilly state course at Hershey. The Manhattan College Invitational is also one of my favorite meets of the year and leads us into the championship races, which is when I hope to be at my peak. On a side note, I am also excited our team will be attending the Six Flags Invitational. We are all going to try to persuade our coach to let us stay and go on the rides!
5. What are your expectations for your team? What do you think you all can do this year?
Our team has high expectations for the upcoming season. We return six of our top seven from last year, where we finished a close third at the SOL Continental Championship and sixth at the District One Meet. Although both our league and district are highly competitive, I believe our team is in a great position to win the league championship and qualify for states. With a lot of seniors on the team, it is definitely our goal to end our North Penn cross country careers with the best season possible!
6. What have you been able to do in training throughout your career to become one of the most consistent runners in PA?
Throughout my career I have been very fortunate to have the best teammates and training partners. We all push each other every day, which makes getting through the tough workouts and practices much more bearable. I always try to work as hard as I can and give my best effort, while keeping in mind I run because I enjoy it, which makes it all worth it.
7. North Penn is one of the best programs in the state. How does it feel to be a part of that and what have you learned from the runners in previous years that has helped you become a successful runner yourself?
Being a part of North Penn cross country has truly been a highlight of high school for me. The girls on the team are my very best friends and I could not imagine spending so much time with anyone else! Each year, the seniors have provided strong leadership and set an example for the rest of the team to follow. I hope I can pass down the same sense of work ethic, motivation, teamwork and fun that my former teammates and role models passed down to me.
GOOD LUCK TO EVERYONE WITH THE START OF THE SEASON AND SEE YOU ON THE COURSE!
Drew Magaha
Upper Moreland HS (PIAA District 1)
2012
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? Camp?
Training this summer was very relaxed for me. I was recovering from a few injuries from Spring Track, so I took a lot of time off and tried to ease myself back into the high mileage. I run the majority of my longer workouts on local trails and spent a lot of time trying to get lost for fun. In addition, the relaxed atmosphere of camp has allowed me to train for pace instead of mileage. All in all, summer practices were relaxed and fun.
2. What are your expectations for the 2011 cross country season?
My expectations for this season are pretty lenient. My main goal is to break the 16 minute mark that has alluded me for the last two years. I would also like to repeat as league champ and place top 10 at states.
3. What did you learn last year (cross country and/or track) that you hope will help you coming into this season?
Last year was a big learning experience for me. I fell into a good rhythm in the beginning of the season, but then began to drop off after getting a sinus infection about mid way through. I learned that in order to have a successful season, staying healthy is just as important as training hard.
4. Talk about some of the races your are looking forward to competing in? What is your race schedule?
This year we are trying a few new races including the Hershey Invitational. I am pretty excited to get a chance to race on the state championship course before states, so that I can grapple with the course before the big race is on the line. I am also particularly excited for the Salesianum Invitational. It's a very challenging course. I placed 2nd last year and I would like a chance to improve.
5. What are your expectations for your team? What do you think you all can do this year?
Upper Moreland is notorious for small teams over the past few years, and this year is no different. Our numbers are still fluctuating between 7 and 9 runners, but our core group of 5 is devoted to making the most of the season. Where we lack in numbers we make up in heart because each of us are motivated to improve. This season is also special for us as it marks the end of Coach Heins' long career with Upper Moreland. For over 37 years, Coach Heins has played a tremendous role in the development of runners like myself, without asking anything in return. So I think it's important to end his time with a winning season. Coach Heins has seen the program through numerous ups and downs and we are trying to make his last season an all time high.
6. What did you learn from your successful track season that you're going to carry over into cross country? You have tried to come-from-behind tactic and the lead-from-the gun? Does one or the other fit your personality best? What have those tactics taught you?
It is no secret that I favor the "run with the leaders then out sprint them" tactic, but over the last year I have tried to get away from using just one race tactic. One of my performance goals is to use my remaining time in high school to gain experience in different race tactics so that I can be a more flexible runner.
7. How will it feel to enter most races as the favorite to win each one? Does it change anything?
It definitely feels strange entering most races as the favorite. I liked being the underdog when I was a lower classman, and I tended to look up to certain people like Tom Mallon and Wade Endres. The feeling is kind of surreal that I am now at their competition level. Being a favorite is definitely a responsibility that I will not take lightly.
Paige Stoner
Pottsville HS (PIAA District 11)
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?
At our school, we run on a good mix of roads and wooded trails. Any of our runs in the woods are definitely my favorite! This summer the miles I put in really varied from week to week but I would say somewhere around 40 miles was about the average. One of my favorite weeks of running this summer was the week I spent at East Stroudburg University's cross country camp. We got to go on some really cool runs, especially since there are lots of neat trail runs there. I made a lot of new friends and I really enjoyed getting to run with Rosie Mascoli, who is an accomplished runner at the university.
2. What are your expectations for the 2011 cross country season?
During the 2011 cross country season I hope to improve some of my times in our local races. Also I'm hoping to medal in the bigger invitationals I will be in this year, and then hopefully I will be able to improve my district and state times and try for a top place.
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 last year as a freshman that I know will help me this season. Track helped me learn about pacing and as the season went on I was able to hit the splits my coach gave me more accurately. This should help with cross country because it will help me run a smarter race and I will know what I have to do to hit the times I want. I think the most important thing I learned last year though is to run your own race!
4. Talk about some of the races your are looking forward to competing in?
I am really excited for Paul Short because I know there is going to be great competition there! Plus I heard that the course is a good place to get a PR. Also I'm looking forward to the Foundation race at Hershey because I like that course a lot and it will be good to get another look at it, since it is the state course.
5. What are your expectations for your team? What do you think you all can do this year?
Our team is really excited this year. We have a lot of new girls out for the team and we didn't lose anyone from last year! With all the hard work we have put in over the summer we are hoping to be league champs and if we could place at districts that would be awesome!
6. After a runner up finish at the state meet last year and a top fifteen finish at Foot Locker Northeast, what adjustments are you and your coaches going to make to get you to the state gold medal and/or a trip to San Diego?
Some adjustments my coach and I are making this season are adjusting my mileage as compared to last year and adding additional invitationals that I didn't compete in last year so that I can experience some more competition before the bigger meets come. So obviously if the hard work and new adjustments could help me get the state gold medal that would be awesome, and a trip to San Diego would be a dream come true!
7. How do you plan on handling the newly added pressure of being one of the favorities to win the state championship?
I think that the newly added pressure of being one of the favorites to win the state championship has caused be to train harder and set higher goals. I don't think that it will affect me at all negatively because it helped me realize my potential. Last year coming into the season I had no idea what to expect, but now that I know what I can do it has just made me really excited and focused on this upcoming season!
Alex Moran
Mount Lebanon HS (PIAA District 7)
2012
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 training this summer has been pretty focused I think. I've been really careful this season about keeping my mileage up so I have a good base going into the season and so I don't fall apart at the end like I did last season for track and last year for xc. I planned to be at about 60 miles/week at the 8/8-8/14 week and then I want to have three weeks at about 65 leading up to school. But then I start my school year and racing season so it will drop a little but I would like to keep it at about 55ish. Most of my training though is just through the streets of Mt. Lebanon. There's really no big trails in the specific area. There is the Montour trail, which I will use for long runs sometimes but my normal runs are just through the neighborhoods.
2. What are your expectations for the 2011 cross country season?
My expectations for this upcoming season are pretty high, individually and team wise. Individually, I would like to win my district and states also hopefully qualifying for Foot Locker. As I understand, these three things are probably every runners goals but nonetheless, these are my goals as an individual. As a team, I think we have a great shot at the state title this year. We only lost 1 out of our top 9 or 10 and he is being replaced by a kid, Scott Westover, who was hurt all of last year. So, in reality, we aren't really losing anyone. So as long as everyone stays healthy, I think we can do very well at states and possibly even further.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
Last year I kind of had a couple of rough patches along the way, training and racing, so I hope I can learn from those and be a little more focused on the long term and doing well in the later races. But also on the positive note, I realized what I am stronger at and what is the best way for me to race and how to race certain people at certain times in the season.
4. Talk about some of the races your are looking forward to competing in?
Some of the races I'm really looking forward to are Red White and Blue, Slippery Rock, and the PIAA Foundation Meet. Also WPIALs, states, and hopefuly Foot Lockers but those are obvious. I've always liked Red White and Blue because it's the fastest course I run on and it's a good gauge for where people are in their training early in the season (Sept. 10). I'm looking forward to Slippery Rock this year because my coach convinced Annandale, Virginia to come up and race in it. Aside from the team aspect, Ahmed Bile should be coming up also with the team, so I'm excited to race him. I told my coach to have them come up for PIAA Foundation instead so they could see the hills but I'm okay with this too. Even though we usually go to Carlisle, we decided to go to the Foundation Meet this year instead so we could see the state course before the state meet and get a good feel for it. I'm actually kind of glad we did this because, and call me crazy, but I like the state course.
5. What are your expectations for your team? What do you think you all can do this year?
As a team, I think we have a great shot at the state title this year. We only lost 1 out of our top 9 or 10 and he is being replaced by a kid, Scott Westover, who was hurt all of last year. So, in reality, we aren't really losing anyone. So as long as everyone stays healthy, I think we can do very well at states and possibly even further.
6. Spending most of last season running against guys like Ryan Gil, Zach Hebda, Joe Kush, and Juris Silenieks, what did you learn from competing against them that you hope will make you a better runner in 2011?
After running so many races with guys like Gil, Hebda, Juris, and Joe, I really realized how to actually race. A lot of times you just go out there and run hard but running against guys like that who are so experienced and talented, you learn how to race and when to make moves and how hard to go at certain points.
7. What is your key to running consistently throughout the season? How do your coaches keep you sharp week in and week out?
My key for consistency is mainly just mileage. I really try to have a great base from the summer so it carries over into my workouts in the racing season but also keeping up high mileage during race season and making sure I do cool downs and stretch.
Tori Gerlach
Pennridge HS (PIAA District 1)
2012
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 went very well. I either did my runs on the road or the trails and that was mostly done at Peace Valley Park. On average, I ran about 50 miles a week.
2. What are your expectations for the 2011 cross country season?
My expectations for this year are to keep getting better and hitting new PR's on some of the harder courses.
3. What did you learn last year (cross country and/or track) that you hope will help you coming into this season?
Last year I learned that you're not going to feel your best everyday or have your best race either. It's tough to mentally get through it, but eventually all the hard work pays off.
4. Talk about some of the races your are looking forward to competing in? What is your race schedule?
My coach has some new meets lined up this year that our team will be participating in. Such as, Paul Short and the Manhatten Invitational.
5. What are your expectations for your team? What do you think you all can do this year?
The team this year isn't very big but I expect them to work as hard as they can to try and become better.
6. What's it like running against some of the best runners in the state on a weekly basis in your own district? Does it prepare you for the end of the season?
Running with some of the best runners on a weekly basis from my own district I feel prepares me for the bigger meets.
2. How has winning your first state championship changed your approach coming into senior year?
Winning a state championship has changed my approach coming into senior year because I now have higher expectations for myself.
Dustin Wilson
Chestnut Hill Academy (Inter-Ac League)
2012
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 started my summer training on June 27th, so far it's been going very well. I've been doing about 70 miles a week, mostly in singles, with one workout a week. My training has been split between trails in Valley Green and the bike path by the Schuylkill river. I ran the MCAP Run for the Hill 5 mile race at Valley Green 3 weeks ago. I highly recommend it to anyone is in the greater Philadelphia area, it's a really fast course and the proceeds go to a good cause. This past weekend I ran a 10 miler race in Sea Isle City as a tempo, it was slower than I would've liked, but the course is along the beach and a nice change of pace from other road races. Other weeks I've been doing 5-9 mile tempo runs on our cross country course and trying to build a wide base for the competitive season.
2. What are your expectations for the 2011 cross country season?
This fall my primary goal is to make it to Footlocker Nationals, once I get past a few big invitationals I'll sit down with my coach and we'll start to think about late season goals. Before the championship season I'd like to chase records and keep my fitness improving so I can peak in time for regionals.
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 about patience last track season. I had a rough patch of races starting right after indoor nationals. That patch didn't really get resolved until mid May. I think I was working myself too hard. I had made it clear that I'd do almost anything to break nine minutes for 3200m that season. By the end of the season I started to back off a little bit and have some faith in the training that I had been doing all winter/early spring, this resulted in some of my best performances of the year late in the season despite a shaky March and April. This year I'm coming in a little more even keeled and with a lot more confidence in my training.
4. Talk about some of the races your are looking forward to competing in?
My first race of the season is on September 10th on our home cross country course. It ís a small invitational, normally no more than 10 teams, but running fast there has some sentimental value, especially because it's my senior season. I'd like to PR on the 3 mile course one last time, hopefully around 14:30. I'm really excited to run Briarwood and get a shot at improving on my 15:49 from last season. I'm planning on running Paul Short, hopefully the course will be less flooded this year and I'll get to run a fast time in one of the most competitive races in the northeast.
5. What are your expectations for your team? What do you think you all can do this year?
We're coming off of a great track season with the most successful DMR we've ever had (10:15.4). At the beginning of last year I never would've said we'd run a US#15? But that team had a great work ethic. I'm not quite sure that we've got as much potential this year, and I don't see us having as much success as we did in track this spring. However, I think my coach and I might be able to inspire a few younger runners who have potential in the middle distances through cross country. If everything goes right, they'll start to come into their own by the middle of the indoor season.
6. As the 2nd returner from the 2010 Foot Locker Northeast Regional race, what adjustments are you and your coaches going to make to book that ticket to San Diego?
I think the first step to making it to San Diego will be staying healthy, There are 22 weeks from the last week of June to the Northeast regional meet. Last year I couldn't train properly until week 10, and didn't get back up to full mileage until week 12. Needless to say, this is a huge chunk of the year that would've otherwise been spent building a wide base for the year. I think that given the situation last year, my coach and I planned out a near perfect training cycle. I think that with summer miles on my legs, and a bit more experience I'll be able to run a great post-season.
7. With your national championship meet success in track last year, what have you learned about other elite runners around the country?
The ability to race is a skill that I've never really honed, as an independent school runner I rarely get chances to run big races. This year, we're making an attempt to correct that and get me in some higher profile meets. When I go to a national meet and get to race the nation's best, I learn a lot about racing strategy, and how some of them plan their race strategies. I try to use every race as a learning experience, and the more competitive the race the more there is to learn about myself as a runner.
Sara Sargent
Pennsbury HS (PIAA District 1)
2013
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? Camp?
This summer, my training went very well. I am feeling back to my old self and ready to begin my junior year.
The locations that I run vary widely. I try to alternate as much as I can. I do most of my runs in parks or along the canal. My long runs usually start in my neighborhood and weave through surrounding sections. For tempo runs, I like the canal because I know it well and it is softer, so it was a little easier on my legs. I had many fun runs this summer. One in particular, it was so hot that at the end went for a swim in the river. After that, we got ice cream which is one of my favorite things to do.
2. What are your expectations for the 2011 cross country season?
I’m very excited for this cross country season. I had a rough finish last year being diagnosed with Mono, but I’m feeling much better. As a team, we are hoping to repeat as State Champions. From the varsity, we lost two great runners, Morgan Perry and Anastasia Diamond, they will be missed. Therefore we will be returning five of our seven varsity runners from last year’s squad. We are very excited and hope to duplicate our success from last year. As for my individual goals, my most important one is to stay healthy and feel good. Also, I want to win the individual State Championship and qualify for a national race.
3. What did you learn last year (cross country and/or track) that you hope will help you coming into this season?
Last cross country, indoor and outdoor track seasons I learned so much. The greatest lesson I’ve learned is that everything doesn’t always go as planned. Every runner faces ups and downs, but, what you do when your down, in the slumps, is what truly demonstrates who you are as a runner and more importantly as a person. It is a tough lesson but you can never give up. If I can learn from my mistakes, I will become a better runner.
4. Talk about some of the races you are looking forward to competing in? What is your race schedule?
I am actually looking forward to all of our races but the first one especially. Our first meet of the season is PTXC3. I can’t wait to kick off the season. The field is strong and it will allow both the team and I to see where we stand against some great teams and runners. The following week we will be at Belmont Plateau where I ran during CYO in which I have many great memories.
5. What are you going to take from the 2010-11 season that you hope will help you get back to the runner that you were in 2009-10?
Looking back on last year, I was not the runner that I was my freshman year. After being sick in the fall, it was hard for me to get back to my normal self. I was not able to truly focus and this year, I plan to take it one race at a time. I want to not only succeed but enjoy and appreciate every step along the way.
6. How are you looking to help your team repeat as team champions? What are your team's expectations? What do you love about your teammates?
To win a State Championship, as a team and an individual, takes so much time and effort. It takes hours and hours of hard work and thats exactly what my teammates and I plan on doing this fall. To help my team repeat as State Champions, I have to be a good role model and a strong leader for them. I always have to be positive even if I’m not having the best workout. I also have to do my part in races as well. I have to try my best no matter how I’m feeling. By doing all of this, I believe that my teammates and I can repeat as state champions. My teammates are awesome girls. Some of my best friends are on the team. They are an excellent support group and we push and chase and look to each other for inspiration. I am very excited for this upcoming cross country season and to the rest of my junior year.
Ned Willig
Great Valley HS (PIAA District 1)
2012
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 relatively low key. After New Balance Nationals I took 3 weeks off which put me back running the second week of July. My mileage has progressed since then to around 45 miles a week. I have done much of my running with my brother and teammates on the quiet roads around where I live. My two best runs this summer were out on the west coast. The first was an 8 mile run in Point Reyes National Seashore, which is about 2 hours north of San Francisco. It was along the beautiful California coast with really long hills and stunning views. It was just an incredible run that I did with my brother Matt and my Dad. The second run was in Eugene, Oregon where we did an 8 mile run along Pre's Trail, which is just a fantastic trail to run.
2. What are your expectations for the 2011 cross country season?
I hope to have a better season than last fall and would like to continue to build on the success I had during track this past spring. I want to help my team do well at Districts and States. My main individual goal is to have fun and enjoy my final cross country season as a high school athlete, and also to stay ahead of my brother.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
Last year I really learned how great it is to be part of a team and work together towards a common goal. I had a shoulder injury last summer that kept me from running until September, but it gave me more drive to run harder and compete when I returned to running. Having a strong team and guys to run with makes running a lot easier to endure.
4. Talk about some of the races your are looking forward to competing in?
I am really looking forward to every meet we run this year. With the standardized testing, we only have a few opportunities to run as a complete squad, so I hope to make the most out of those chances. We are fortunate to be able to go to so many great meets. We are definitely running Briarwood which should be a challenging meet. I am also really excited to run at Ches-Monts and hopefully come out with a team victory. Districts will be a great race, as well as States.
5. What are your expectations for your team? What do you think you all can do this year?
First and foremost, our team needs to stay healthy. We have a very deep team, and hopefully we will keep or improve our tight 28 second - at districts last year - time spread. With a very promising sophomore class that includes Kyle Kilroy, Garrett Zatlin, and my brother Matt, strong returning juniors led by Billy Wolffe, and fellow senior Aidan Cunniffe we have some great potential. All of our team has been running really well this summer and I am really proud to be part of this group. It's hard to predict what we will do, but I think everyone looks great and is excited for the season to start. The Great Valley coaches are outstanding at taking care of us and planning our training and racing schedule. They are also very excited about the coming season.
6. Last year your team surprised all of district 1 by becoming the 5th and final team to qualify for states. With most of the team coming back, how do you and your teammates plan to handle the position of being state title contenders?
It was an amazing experience to qualify for states as a team last year. We knew we could, but we weren't totally expecting it. Coach Zor always tells us, "It's just another race." and I think that is probably the best way we can approach the championship season this year.
7. The 2011 track season was your big coming out party with many PRs and big accomplishments. How has that success prepared you individually entering the season as one of the contenders to earn individual gold?
An important thing last year gave me was the experience of running at a high level. I had a lot of fun last year being able to go out and compete. I hope to keep that same approach with cross country.
Quinn Devlin
Downingtown West HS (PIAA District 1)
2012
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?
This summer I have been getting in a lot of good training. I have been keeping the mileage between 60-70 miles per week. I did some of my runs on the trails by my house and some runs on the roads. Often, it ends up being a combination of trails and roads. Most of my runs have been steady aerobic miles with one day incorporating a slightly faster progression effort and a long run of up to about 2 hours. I'll take a day off once every 2-3 weeks. In addition to running I have been doing a sufficient amount of swimming and biking. I competed in the Iron Soldiers Biathlon again this year, which is a 1 mile ocean swim and 3.5-4 mile run on the beach in Ocean City which is always a lot of fun.
2. What are your expectations for the 2011 Cross Country season?
For the 2011 Cross Country Season I have some ambitious goals. This year I would like to win the District 1 Championship as well as States (shout out to my boy Runthrowjump for the support) . I also want to qualify for Foot Locker Nationals. I know that times are very course and condition dependent, but I would like to break 15 minutes at some point, maybe at Paul Short or Districts. I think that is very doable on the Lehigh XC course with the right field and conditions.
3. What did you learn last year (cross country or track) that you hope will help you coming into this season?
The biggest thing that I've learned in my past year of running is that a lot of things happen that are out of your control. But the only thing worse than falling short of your goals due to something that was out of your control is beating yourself up, over and over again, about it. You have to realize that these things happen and, although they do suck, they aren't an indication of how fit you were or how fast you can run. I also learned that I am not bullet proof and I do need to be careful not to train too hard and focus on the aspects of training and competing that I can control.
4. Talk about some of the races you are looking forward to competing in?
This year I am really looking forward to Carlisle and Paul Short meets. Carlisle is always a very competitive race and a good early test of fitness. Paul Short is also very competitive and can be very fast (if it's dry! And not long like 2 years ago!). I believe Dustin Wilson is going to be racing Paul Short, so I am looking forward to racing him there again. Obviously, I am also excited for Districts and States.
5. What are your expectations for your team? What do you think you all can do this year?
This year, our team's goal is to qualify for states. It will be a tough goal, but I think we can make it. Our second man, Ken Leidal, was out for most of the summer last year due to injury. But, he still ran under 17 minutes for 5k, and he had a great track season running 4:29 and 9:37. He is ready to have a great season this year. Our third man, Alex Jenkins, is coming off a breakthrough track season running sub 2 for 800m and 4:35 for 1600m. So with the base strength he is getting over the summer he should have a great senior season. Our 4th guy, Joey Steadman ran 10:13 for 3200m this past track season. At this time we don't really know who our 5th, 6th, and 7th man are going to be, but we have a good pool of guys. If one of them can step up and be a solid fifth man we should be able to qualify this year.
6. The end of the cross country and track seasons did not go as planned. What adjustments are you going to make to allow you to have your best race at states instead of districts?
Last year, I was in peak shape both seasons at states, but unfortunatly events happened that caused my races to unfold not how I wanted them to at all. My sophomore year of XC I didn't get out fast enough at states and was caught in the pack and couldn't move for a lot of the race due to how the Hershey course is for the first mile. Last year, my junior year, I set out to change that. Right at the gun I made sure to stick myself in the front of the race and I did just that. Going into the first turn I remember running on the shoulder of Wade Endress. As I crossed the road and started to make the first turn somebody fell into me from behind and my legs got tangled with some other runners and I fell hard on to my hip. After falling I tried to get back up, but was pushed from behind by the herd of runners coming through and flipped onto my back. I finally got back up but was stuck in the back around 70th or 80th place I think. I was stuck there until I was off of the gravel path. Once I was able to move, I worked as hard as I could to get back up to the front, but I was too far back. I managed to make my way back up to 26th by the finish, but that wasn't nearly the State race I wanted. Outdoor track was a different story. I woke up with an ear infection the Thursday morning before states. Warming up I wasn't feeling too good but I tried to race anyway. With the heat and the ear infection, a good race just wasn't going happen that day. So to have better races at states instead of districts I'm going to try getting a little more luck, haha.
7. What did you learn from your teammate and training partner Ian Barnhill to prepare yourself for your senior season?
Ian A.K.A. IB3 was a great training partner to have. I think it worked well because we tend to train almost exactly opposite of each other. Ian tends to be more conservative, while I, on the other hand, tend to train extra hard. So it was kind of a give and take. I pushed him when it needed to be hard and he held me back when we needed to take it easy. Going into my senior season it will be odd not having someone right there who is at essentially the same level. But, everyone has to graduate, and I know he will do great at LaSalle this year.
Angel Piccirillo
Homer Center HS (PIAA District 6)
2012
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? Camp?
My summer training is going really well right now. I got somewhat of a late start because of shin problems but I'm getting rolling now and it feels good. I do a lot of my training on roads. We really don't have that many trails around here so I run where I can. Right now I am at the highest mileage I'll reach all summer, low 50's. I have never gone to a cross country camp. I wish I could have had the opportunity this year but it just didn't fit in my schedule.
2. What are your expectations for the 2011 cross country season?
This year, the expectations are really high. I know that I had some success last year so you would typically expect the same the following year. I am hoping to have more success at the state level, move on to Foot Locker Northeast Regional Qualifiers and possibly even return to San Diego!
3. What did you learn last year (cross country and/or track) that you hope will help you coming into this season?
I learned that even if things don't go the way you want (the end of track season) you have to keep things in perspective and keep your head up. I have an amazing support group around me which made that setback a lot easier. After last year's xc season I think I just learned hard work pays off. This year I hope to return to the national level events and do even better than before.
4. Talk about some of the races you are looking forward to competing in? What is your race schedule?
I am really looking forward to the PTXC 3 race. It will be interesting to see where I am at training wise but I am looking forward to the competition and atmosphere. I am already looking forward to championship season of xc; districts, states, and so on.
5. At this point in your career, it seems like you've done it all. Did anything you accomplish last year surprise you? Talk about what you're doing this year to keep your motivation and preparation level high?
I would definitely say I was surprised the most at The Penn Relays this past year. I was just shocked and felt very blessed to be able to go back and defend my title at such a prestigious event. As we all know, for every success there are a few failures. Those races this past year that didn't go quite as well as I would have liked will keep me motivated for this coming year. There is no lack of motivation or preparation level, every year the things that I've done seem to get a little more challenging as I try to do them again. I think that is to be expected but the thought that I may miss out on an experience or an opportunity that I could have had keeps me going. I just want to get as much exposure as I can before I leave high school and accomplish as much as I possibly can.
6. What do you feel you need to do to compete against the elite runners you ran against in San Diego last year?
I feel like right now I just need to keep doing what my coach tells me to do and keep my head up. I am hoping together we can make this a memorable, enjoyable but also successful final cross country season! Good luck to everyone running xc this year, it's time once again!