There's a moment in every young runner's career where the competition changes. The fields get deeper. The pace gets honest. And for the first time, you're not the one doing the pushing; you're the one trying to hang on.
For Jaelyn Williams, that moment came on a whirlwind trip to the East Coast, where she lined up against some of the best middle- and long-distance talent in the country at the New Balance Grand Prix in Boston and the Millrose Games in New York, all within the span of a few days.
It was her first time racing on the East Coast.
It was her first time on an indoor track. And she came home with performances that put her among the best high schoolers in U.S. history.
The Gear:
Building the Base
Williams' indoor performances didn't come out of nowhere. Heading into the season, her focus was on building a foundation for the outdoor season ahead.
"I'm doing a little bit more threshold right now and I'm just trying to build up my mileage to build a strong enough base," Williams said. Her weekly structure has been straightforward: threshold sessions, easy runs, and a long run. No frills or cross-training. Just running.
That simplicity extends to her strength work, too. Rather than loading up in the gym, she's been targeting specific areas with her coach to improve her running form. They've made small adjustments to her kick and arm swing that will make her more efficient when it matters most.
"My form's alright, but there's a few things that I can make more efficient," she said. "My kick, my arms, things like that."
Running Smart With Heart Rate
One tool that's played a key role in keeping Williams' training on track is her COROS Heart Rate Monitor. For her, it's less about chasing data and more about making sure her easy days are actually easy.
"It helps me make sense of how well my body is recovering and how difficult the runs feel," she explained. "I don't want my easy runs to be anaerobic or threshold. I want them to be stressing my body in the right way instead of being like, 'oh, this pace seems easy,' and it's actually too fast."
It's a mature approach for a high school athlete. Understanding that what feels easy and what is easy isn't always the same thing. Her heart rate data keeps her honest, ensuring the hard days are hard and the recovery days actually promote recovery.
A New World: The 3K In Boston
The Terrier Invite 3K was unlike anything Williams had experienced. No high school rivals. No championship title on the line. Just a fast field of college and professional runners, a pacer, and 15 laps around a banked indoor track she'd never set foot on before...
