Friday Focus: Conor Lundy

Conor Lundy looks to lead Fordham Prep, NY to the first wheel in school history at The Penn Relays Carnival High School Boys Championship of America Distance Medley Relay. The junior was one of the stand-out relay runners of this indoor track season, leading the Rams to All-American honors in the 4x800m and Distance Medley Relay at New Balance Nationals Indoor whilst splitting 1:53 for 800m and 4:11 for 1,600m. He also ran to individual All-American honors with an eighth-place, 4:14 run in the Mile. The team player brings us inside the Fordham Prep program and tell us his favorite things about Philly. FYI, cheesesteak > Jamaican beef patties.

Watch the HS Boys Distance Medley Relay Championship of America on Friday at 5:50 PM ET

MileSplit: You were one of the star relay runners at New Balance Nationals, splitting 1:53 on the 4x800 and 4:11 on the DMR for runner-up and All-American honors. (As well as 4:14 for 8th place in the Championship Mile!) What was that experience like and how has it affected your mindset and perception of yourself as a runner?

Conor: Nationals is such a great meet. Running at the Armory is a fantastic setting, and to be able to compete at the national level with my teammates is amazing. Like many races, it was a learning experience that was really beneficial for all legs of our relays. I think the biggest thing I learned from Nationals is to be patient. Fast competition will come and pull you along. It's the end result that counts.

We haven't seen any results from you since New Balance... have you raced any secret dual meets? Or was New Balance your last race?

After Nationals, I took almost a full week off, and then started back up with some base training. Outdoors can go all the way to June, so my teammates and I are mostly getting in a good base to be competitive towards the later end of the season.

How have you adjusted your training since New Balance Nationals Indoor?

My teammates and I have been very consistent with increasing our weekly mileage. It was particularly difficult to get in tons of miles this winter, so we are really looking forward to being able to increase our training and get ready for a fast Outdoor season. Personally, I have tried to eat healthier and focus more on core exercises after practice.

Watch Lundy anchor Fordham Prep (NY) to a runner-up finish in the 4x800-meter relay (7:43.61) at New Balance Nationals Indoor.

How do The Penn Relays fit into your training plan? Is your team peaking for this meet?

The Penn Relays is my season opener and for most of my teammates, it is only their second race of the season. While we want to and will be competitive at the Penn Relays, we do focus more towards our Intersectional Championships and State Meet that are much later in the season. It's hard to be able to be at your very best for almost two months straight, so we do not necessarily peak for this meet.

Describe a typical training week. The more details, the better :)

MONDAY- Usually our workout day, or "Monster Monday." Some of our favorites include 10 x 1000m at around 3:05-3:00, or 20 x 400m starting at 68 seconds and finishing around 63 seconds with a little less than 2 minutes rest. Workouts are followed by stretching and 6 minutes of core work.

TUESDAY - A nice recovery run, usually at the New York Botanical Garden , about 7-8 miles.

WEDNESDAY - Usually 10 miles at Van Cortlandt park with a tempo from miles 4-6. Tempo is usually 5:50-6 minute mile pace. Afterwards we stretch and do 6 minutes of core work.

THURSDAY - Campus loops around Fordham University, usually about 7-8 miles

FRIDAY - 5 miles to Van Courtlandt Park and back in preparation for a meet the next day.

SATURDAY - Race Day

SUNDAY - Rest day or slow distance on your own. Usually I use Sundays as a distance day of about 11 miles followed by light stretching and 12 minutes of core work

Why did your team choose the DMR instead of the 4x800? Was it a tough decision?

Honestly, I think we all fit into the DMR better. My teammate, Joseph Prunty, and I are definitely better suited for longer distances, while our other two legs, Conor Hughes and Kyle Guzman, are more 400m and 800m runners. It was a very tough decision, but at the end of the day, the DMR seemed to be the best option.

What was your experience like last year?

Last year was good to get a feel for what it is like to run in such a big arena. While we were not pleased with how we did, we look to improve a lot this year. I think we just got caught in between two packs during the DMR last year, so it was especially difficult to run well.

What is your goal this year?

Our goal is to bring home Fordham Prep's first Penn Relays win. Fordham Prep has placed 2nd at Penn several times in the past, so now we are really motivated to win a wheel for our coach and school. Personally, I want to split 4:10 or better, but whatever will win works as well.

Describe the atmosphere of Penn Relays - from racing to being a spectator.

Running in the Penn Relays is very intimidating. It's very easy to go out way too fast when a full stadium at Franklin Field is cheering you on. It is one of my favorite meets to run in. As a spectator, it is great to watch some of the best colleges and professionals compete at the same meet. Anyone who is somewhat of a "running geek" can appreciate the atmosphere that the Penn Relays provides.

Do you hang out at the meet all weekend to watch all the high school/collegiate/USA vs. the World races?

Last year I got to see some great collegiate and professional races, including the college DMR and 4xMile. I also got to see USA vs. the world in the 4x100m. This year I hope to watch these races as well.

What is the CHSAA and what does it mean to represent the CHSAA in the Championship of America?

The CHSAA, or Catholic High School Athletic Association, is a league in which most New York Catholic High Schools are apart of. To represent the CHSAA is a great honor because our league has been historically competitive on the national level. To know that we are a part of that history is amazing.

What would it mean to bring home a wheel to Fordham Prep?

It would be amazing to bring home a wheel, not just for us, but for our school, league, and especially our coach, Mr. Febles. He has been dying to get his first wheel, so we are really motivated to win it for him.

Describe the culture of the Fordham Prep track/xc program.

Fordham Prep track has a balanced mentality. While for workouts and tempo runs we are serious and motivated, most of our distance runs are very casual. We are able to laugh and have a good time on our distance runs, which I think provides a great balance.

What does your team do for fun and/or team building?

For team building, some of my teammates and I go to the Cape Cod Running Camp the week before cross country starts. It is a great way to prepare and get in shape for a long XC season.

Describe your athletic background and how/when you first got involved in track.

I come from a family of runners. My mother is a big time marathon runner, and my brother ran at Fordham Prep and then at Holy Cross in college. I really didn't start running until freshman year. Before that I played mostly soccer and Gaelic football growing up.

What was the moment when you became "a runner" as opposed to "a person who runs"?

I would say after our cross country state qualifiers my freshman year. The whole season Fordham Prep was under the radar, and we never really had a shot of making the State Meet. However, at the end, everything came together and we finished 4th as a team (top 5 teams go to states). It was such a great feeling to contribute to the success of a team, and that is when I began to seriously become a "runner."

FUN STUFF, Penn Relays edition:

Philly cheesesteak or Jamaican beef patties?

I'd have to go with Philly cheesesteak by default. I've never had a Jamaican beef patty, but it is pretty hard to beat a Philly cheesesteak.

Favorite race to spectate: 4x800m. I love watching relays, especially 4x8. There are so many possibilities for how the race can play out and there are usually a lot of lead changes.

Rocky I, Rocky II, Rocky III, Rocky IV, Rocky V, Rocky Balboa or Creed?

Going to have to go with the first, but Rocky IV is a close second.

It's Always Sunny in Philadelphia or Boy Meets World?

Definitely It's Always Sunny in Philadelphia. Charlie is the best character as well.

DJ Jazzy Jeff or Diplo?

To be honest, I don't really know of either, but I asked my teammate, Conor Miller. He suggested Diplo, and after listening to both, I'm going to have to agree with him.

Taylor Swift or Joan Jett?

Hands down Taylor Swift. Shoutout to my friend Patrick Treacy on this one. He's a huge Taylor Swift fan.

The Eagles or the Phillies?

I'd have to say the Phillies.

Jimmy Stevenson (@jimmy_stevenson) or Gordon Mack (@gordonmack)?

Jimmy Stevenson. Sorry Gordon, but Jimmy is the originator of #WHAMSAUCED. Hard to beat that.