Justin Gross    McDonogh    11.36    6.42    11.76    1.58    53.3    3179
                                       782       679     592       457    669    

John Rybak    Curley           12.05    4.89    9.36      1.68    58.1    2458
                                         641      361    448        528    480  

 
Dan Smith    John Carroll       12.71    5.27    8.4       1.72   59.1    2348
                                          518     435      390       560   445    

Mike Valentine    Gibbons        11.96    5.33    11.77  1.58   60.5    2552
                                          659        447     593    457    396  

 
Carlos Cromwell    Gibbons        11.71    4.82    11.33    1.43    60.36    2409
                                            709       348     566       388     398  

 
Tyle Richardson    Curley          13.00    4.47     7.82     1.43    64.44    1719
                                            468       285       356    338      272 

   
Dave Ozaronski    Curley            14.01    4.65    6.68    1.48     61.32    1656
                                              11        317     289      374     365    
                                                   

                                                             HH           DIS        PV        JAV     1500        Final

Justin Gross        McDonogh       15.22    31.66    2.73    45.7    5.21.02    
                                                823     498       293    525      451      5769

John Rybak         Curley               15.81   27.3    3.03    43.66   6.02.31    
                                                 754     412    364      496     255       4739

Dan Smith           John Carroll        17.22    19.05    nh    23.5    4.56.93    
                                                   602    255       0       209     578      3992

Mike Valentine     Gibbons              20.88    24.77   nh    29.45    5.43.90    
                                                  283       363      0     292        334     3824

Carlos Cromwell    Gibbons                17.2    28.57    nh    27.78    6.49.28    
                                                     604    437       0      268      100     3818

Tyle Richardson    Curley                   21.63    18.15   3.03    20.89  5.49.25    
                                                      232      238      364    173     310    3036

1. What is your background in sports?

2. What are the major challenges running in Southern Maryland?

3. There are no results for you for indoor track or cross country. How do prepare yourself for distance running during outdoor track without a background earlier in the season?

 4. During the state championships this past year, you kept moving up through the pack during the race. What was going through your mind during the race?

5. What are your goals for outdoor track next season?

6. Do you train over the summer for track?

7. What is your favorite workout during the season and why?

8. What percentage of your training each week is done on the track and what percentage on the roads?

9. What do you think you need to do to reach your goals for next season?

10. How aware were you of who your main competition was to be in the state championships and did you plan a strategy for the 3200 before the race?

1. Each season you seem to always come into your own towards the end of the season. How do you plan your training so that the state meet is always your best race?

During the season I try to work on lengthening my distance and increasing my speed. Then towards the last few weeks of the season I back my training off a little so that my muscles can recover and I can produce faster times. My coaches are really good about training me for the end because they know that the championship races are what counts the most.

2. During outdoor track you seem to run a lot of races in your league meets. Do you find this beneficial or a hindrance to your progress during the season?

Running more races is actually very beneficial because I use most of them as training for the championships at the end of the season. My coaches try to put me in different events each week and we usually come up with a strategy as to how to run each particular race. Sometimes I run the first two laps of a mile harder and then just try to hang on and sometimes I run for a good and even pace in the two mile. Training like that in league meets overall helps me to perform better in the state and region meets.

3. Do you participate in invitationals during the outdoor track season? Why or why not?

I do not participate in invitationals during the track season because it is usually complicated to balance my training around extra races.

4. What is your favorite event? Do you feel that your best event might be the 5K track run?

My favorite event changes from year to year, depending on how much I run in each event throughout the season. Last year I think I favored the two mile and the 800, but this year I preferred the mile more because I did not run as much of it. I only ran the 1600 a few times in the league meets and I think that not running it made me miss it more, so that by the time the state meet came I was exicted to see what I could really run for four laps. I'm not really sure how i would do in a 5K track run. I'd like to think I'd be pretty good at it because I do well in cross country, but running about 12 laps on the track is definitely not the same as running a cross country course. I tend to do better on grassy terrain when it comes to longer distances, and I think that 12 laps might be a struggle for me in the end.

5. What are your thoughts about summer training and how do you structure your training?

My cross country coach asks each of us what our major goals are in terms of performance for the upcoming season in the fall and then helps us to make a day-by-day schedule of what to run over the summer. As long as I run what is on the schedule, I always feel as though I am a step ahead with each step I take in the summer. I don't really enjoy running in the heat, but I've learned that running in the summer is one of the most important steps for improving performance for both cross country and track.

6. You are one of the tallest girls out on the track. Does your stride length help you on the track?

My stride length does help me a little in events such as the 400 and 800, but contrary to what most people think it plays no part in my performance in distance events. No matter how tall I am, I still have to pace myself in the 1600 and 3200, and opening my stride takes more effort and causes me to take quicker steps, which overall tires me out quicker. In shorter events I don't have to worry about pace as much so opening my stride is beneficial because I can cover more ground, but the only time my stride length helps me in the distance events is during the last lap.

7. What about cross country? How do you get yourself ready for all the hills in the fall?

Training for hills in the fall is a little difficult for schools in the eastern shore, but we usually make up for the flat land by running workouts such as intervals on the track. Running a short quick lap is basically the same idea as running a hill, although mentally it can be challenging to run all season on total flat terrain and then switch over to one of the most hilliest courses for the state meet.

8. What do you consider to be the hardest workout you did last season and why?

The hardest workout I ever did last season was a timed two mile. For the first mile I had to give everything I had, as if I were running a timed mile. Then I had to try to hang on for the remaining four laps and see how far I could go holding the same pace. It was one of the only workouts I doubted myself in because it was so mentally challenging as well as physically, and it tested true strength, stamina, and spirit.

9. Do you plan to continue your running carreer in college

I do plan to continue running in college, and I have already started looking at a few colleges and universities.

10. Do you run 5K's during the off season? Why or why not?