When, Where, and who got you started in running?
Rob - I started running the spring before my freshman year at high school. I have always been pretty active in soccer and would run occasionally to keep up my fitness but I never really started doing daily runs until that time. I only started running because I thought I needed more endurance while on the soccer field; I also ran because I heard about this crazy sport called Cross Country and I thought I might give it a whirl.
Does or did anyone else in your family run? If so, where and when?
Rob - Yes, my Dad ran in high school in St. Louis MO and he ran in college at the University of Missouri Rolla. He also still tries to run alot on a daily basis. My older sister also ran for the highschool I'm at now but stopped running after her freshman year at University of Central Arkansas.
What would you say is the most memorable event you competed in and how would you say you did?
Rob - The most memorable event I competed at would have to be both Footlocker South and Footlocker Nationals. The regional meet was very memorable because I had accomplished the one thing I had dreamed of ever since I heard of the Footlocker National meet. It would also be very memorable because the feeling I had while I was going around the lake with 300 to 400 meters and being in the last qualifying spot is one I can't even describe. I just had to make sure to put in the best kick I'd ever had. The National meet in San Diego was also very memorable, but in a different kind of way. The whole experience of just being there with so many good runners and hanging out with the professionals you see in magazines was just awesome. It was also humbling being around all these great runners and knowing that they are just as good if not better than you are.
Do you have a favorite cross country course?
Rob - I don't think I do have a favorite course actually. One might think it would be the Steeplechase course because that is where I got my only CC state championship but before that race I had always seemed to do pretty bad on that course. Not sure what it was about the course but it seemed like I usually drove home disappointed. One course I do like alot however is our team's home course at Harvester in Lakeland TN. No other team practices on that course nor do we hold races on it, but that course is where I learned how to run in ALL conditions and just get the job done.
How has your training changed from the conclusion of cross country for track?
Rob - There hasn't been too much of a change between CC and track. I mean distance is distance. The only thing I did was cut back my base mileage from what I was doing for base for CC and we started doing speed work on the track rather than off-road.
Can you give us some insight to your training? (i.e. milage, two a days, cross training, and workout samples)
Rob - First I will explain my CC training. I did base mileage all summer (75 miles a week or so) along with 6 mi tempo runs on Friday and then when school started I did three weeks of 100 mile weeks but without any speed. The purpose behind that was to really boost my base so I could extend my season beyond what is normal for me. This really hurt my early races as one could probably tell but I think it payed off in the end. Those three weeks are also the only time I have ever done 2 a days. All my mileage is done in a one run per day. I think for me that works better because in order to run before school I would have to be up at about 4:30 in the morning. From that point on I did generic workouts such as 2 mile repeats, mile repeats, 800m repeats, ladder workouts, and some 400m repeats toward peak season. My early track work is very similar to that of CC. For base during the off-season I did 75-80 mile weeks and tempo runs on Fridays. That lasted up to my first indoor meet where I started to get ready for that. I do one workout that I do that really works for early speed but without sacrificing a peak for the end of the season. I'll do 20x200m repeats at 29 seconds each. Although I start directly in the center of the track and finish directly on the other side, then I jog the width of the football field for recovery. This mixture of speed and endurance keeps my fitness up but enables me to "get fast" for the early races. Starting outdoor I do more generic workouts but with more emphasis on speed instead of strength workouts such as 2 mi repeats.
How would you say your training has been going for you and your team?
Rob - The training has been going well for my team and me. There are the high and low times of training (the winter months) but overall it's going good. Although I think my teammates are ready to see some awesome results from the hard work they put in. But our method of training is usually geared toward late April and May races so I think we will be fine. Our sprinters are also coming along as well!!
Can you tell us about your injuries this season (if any) and how you maintain focus and motivation during an injury period?
Rob - I have never had an injury to the extent of taking more than a day off. The worst thing I've had is a nagging pain that lasts for a day or two and I just take it a little bit easier. The style of training we do really helps us prevent running related injuries. We do most distance runs off road and we do not do intense mileage for an extended period of time. My team has also never had an injury to where running was the cause. We'd had an injury that someone got outside running and the running aggravated it, but no injuries due directly to running.
What events are you looking to focus on this on this season.
Rob - My main event I will focus on will be the mile. I'm really looking to drop my pr and maybe do some other things as well. I will compete in the 2 mile and 800 as well but my main focus will be the mile.
Based on your performances in the 2005 track and field season, what are you looking to achieve this season as it progresses?
It was difficult to really determine what my driving force would be after my last track season and last CC season. I had pretty much accomplished everything I ever wanted in running. For a while I struggled through the early runs because it felt like I was just going through the motions. But after seeing success in workouts and having to focus on races it became clear what my focus would be. The competition and the desire to run faster are really my goals this year. Sure I want to win all I can but what really keeps me driven is achieving the goals I set out and the joy of just going for a long run. Although I must admit that my main goal this year is to come as close as I can to that state record in the mile and possibly break it if I'm running the right race. I would also like to dip under 9 in the 2 mile if it presents itself.
Do you have a specific pre-meet tradition/ritual, individually or as a team?
Rob - Me or my team don't have any rituals that we know of. Of course we have our routine but nothing really out of the ordinary. During CC we would alot of times have a "pasta party" at one of our houses, but besides that everything was pretty normal. The one weird thing I do though is that I have to have my spikes at just the right tightness, and one CANNOT be tighter than the other or that would just kind of throw me off for a little bit.
When a race strategy changes from how you planned, how do you react?
Rob - When a race strategy doesn't go as planned I can usually react pretty well. In some cases I get thrown off and don't end up running my race (NSIC meet in New York) but usually I can hold out and still accomplish what I set out to accomplish.
Who would you say is your biggest rival in track and field and how did this rival develop?
Rob - My three biggest rivals are ( in no particular order) Todd Smalling, Clay Hannah, and Tom Divinne. I think for the 2 mile especially that these guys are my biggest rivals by far. Well, they came to be my rivals just by racing each other and wanting to beat each other :) But all three of these guys are great guys and we all get along pretty well so there is no type of "hatred" that exists between us. (At least that I know of)
Have you decided on a college? if so where are you going / if not where are you considering?
Rob - Yes, I will be attending the University of Oklahoma and will be running under Martin Smith and Brett Holts.
What are you looking to achieve in life and in other areas after college?
Rob - After college my main career goal is to become a commercial airline pilot. I have always had that dream and hopefully I will be able to fulfill it. In life I just want to serve God and trust Him that my life will be fulfilling and satisfying.
Do you have a favorite running book or movie?
Rob - I have read a few running books and I've seen a few running movies but I don't think there is one that I just love. I guess one that I like is the Steve Prefontaine book and the Without Limits movie about Steve Prefontaine.
What do you see happening with track and field in Tennessee in the future?
Rob - I hope Tennessee Track and Field will be pretty good in the future. I hope that the bar that Andrew (Bumbi) set for distance runners will encourage young runners to push the limits of their abilities. I think that what Todd, Tom, Clay, and myself are doing is hopefully contributing to the future of TN running and helping put TN on the map nationwide.
Thank you for participating in this interview and I wish you the best of luck this season.
Rob - Thanks for the interview!
Rob - I started running the spring before my freshman year at high school. I have always been pretty active in soccer and would run occasionally to keep up my fitness but I never really started doing daily runs until that time. I only started running because I thought I needed more endurance while on the soccer field; I also ran because I heard about this crazy sport called Cross Country and I thought I might give it a whirl.
Does or did anyone else in your family run? If so, where and when?
Rob - Yes, my Dad ran in high school in St. Louis MO and he ran in college at the University of Missouri Rolla. He also still tries to run alot on a daily basis. My older sister also ran for the highschool I'm at now but stopped running after her freshman year at University of Central Arkansas.
What would you say is the most memorable event you competed in and how would you say you did?
Rob - The most memorable event I competed at would have to be both Footlocker South and Footlocker Nationals. The regional meet was very memorable because I had accomplished the one thing I had dreamed of ever since I heard of the Footlocker National meet. It would also be very memorable because the feeling I had while I was going around the lake with 300 to 400 meters and being in the last qualifying spot is one I can't even describe. I just had to make sure to put in the best kick I'd ever had. The National meet in San Diego was also very memorable, but in a different kind of way. The whole experience of just being there with so many good runners and hanging out with the professionals you see in magazines was just awesome. It was also humbling being around all these great runners and knowing that they are just as good if not better than you are.
Do you have a favorite cross country course?
Rob - I don't think I do have a favorite course actually. One might think it would be the Steeplechase course because that is where I got my only CC state championship but before that race I had always seemed to do pretty bad on that course. Not sure what it was about the course but it seemed like I usually drove home disappointed. One course I do like alot however is our team's home course at Harvester in Lakeland TN. No other team practices on that course nor do we hold races on it, but that course is where I learned how to run in ALL conditions and just get the job done.
How has your training changed from the conclusion of cross country for track?
Rob - There hasn't been too much of a change between CC and track. I mean distance is distance. The only thing I did was cut back my base mileage from what I was doing for base for CC and we started doing speed work on the track rather than off-road.
Can you give us some insight to your training? (i.e. milage, two a days, cross training, and workout samples)
Rob - First I will explain my CC training. I did base mileage all summer (75 miles a week or so) along with 6 mi tempo runs on Friday and then when school started I did three weeks of 100 mile weeks but without any speed. The purpose behind that was to really boost my base so I could extend my season beyond what is normal for me. This really hurt my early races as one could probably tell but I think it payed off in the end. Those three weeks are also the only time I have ever done 2 a days. All my mileage is done in a one run per day. I think for me that works better because in order to run before school I would have to be up at about 4:30 in the morning. From that point on I did generic workouts such as 2 mile repeats, mile repeats, 800m repeats, ladder workouts, and some 400m repeats toward peak season. My early track work is very similar to that of CC. For base during the off-season I did 75-80 mile weeks and tempo runs on Fridays. That lasted up to my first indoor meet where I started to get ready for that. I do one workout that I do that really works for early speed but without sacrificing a peak for the end of the season. I'll do 20x200m repeats at 29 seconds each. Although I start directly in the center of the track and finish directly on the other side, then I jog the width of the football field for recovery. This mixture of speed and endurance keeps my fitness up but enables me to "get fast" for the early races. Starting outdoor I do more generic workouts but with more emphasis on speed instead of strength workouts such as 2 mi repeats.
How would you say your training has been going for you and your team?
Rob - The training has been going well for my team and me. There are the high and low times of training (the winter months) but overall it's going good. Although I think my teammates are ready to see some awesome results from the hard work they put in. But our method of training is usually geared toward late April and May races so I think we will be fine. Our sprinters are also coming along as well!!
Can you tell us about your injuries this season (if any) and how you maintain focus and motivation during an injury period?
Rob - I have never had an injury to the extent of taking more than a day off. The worst thing I've had is a nagging pain that lasts for a day or two and I just take it a little bit easier. The style of training we do really helps us prevent running related injuries. We do most distance runs off road and we do not do intense mileage for an extended period of time. My team has also never had an injury to where running was the cause. We'd had an injury that someone got outside running and the running aggravated it, but no injuries due directly to running.
What events are you looking to focus on this on this season.
Rob - My main event I will focus on will be the mile. I'm really looking to drop my pr and maybe do some other things as well. I will compete in the 2 mile and 800 as well but my main focus will be the mile.
Based on your performances in the 2005 track and field season, what are you looking to achieve this season as it progresses?
It was difficult to really determine what my driving force would be after my last track season and last CC season. I had pretty much accomplished everything I ever wanted in running. For a while I struggled through the early runs because it felt like I was just going through the motions. But after seeing success in workouts and having to focus on races it became clear what my focus would be. The competition and the desire to run faster are really my goals this year. Sure I want to win all I can but what really keeps me driven is achieving the goals I set out and the joy of just going for a long run. Although I must admit that my main goal this year is to come as close as I can to that state record in the mile and possibly break it if I'm running the right race. I would also like to dip under 9 in the 2 mile if it presents itself.
Do you have a specific pre-meet tradition/ritual, individually or as a team?
Rob - Me or my team don't have any rituals that we know of. Of course we have our routine but nothing really out of the ordinary. During CC we would alot of times have a "pasta party" at one of our houses, but besides that everything was pretty normal. The one weird thing I do though is that I have to have my spikes at just the right tightness, and one CANNOT be tighter than the other or that would just kind of throw me off for a little bit.
When a race strategy changes from how you planned, how do you react?
Rob - When a race strategy doesn't go as planned I can usually react pretty well. In some cases I get thrown off and don't end up running my race (NSIC meet in New York) but usually I can hold out and still accomplish what I set out to accomplish.
Who would you say is your biggest rival in track and field and how did this rival develop?
Rob - My three biggest rivals are ( in no particular order) Todd Smalling, Clay Hannah, and Tom Divinne. I think for the 2 mile especially that these guys are my biggest rivals by far. Well, they came to be my rivals just by racing each other and wanting to beat each other :) But all three of these guys are great guys and we all get along pretty well so there is no type of "hatred" that exists between us. (At least that I know of)
Have you decided on a college? if so where are you going / if not where are you considering?
Rob - Yes, I will be attending the University of Oklahoma and will be running under Martin Smith and Brett Holts.
What are you looking to achieve in life and in other areas after college?
Rob - After college my main career goal is to become a commercial airline pilot. I have always had that dream and hopefully I will be able to fulfill it. In life I just want to serve God and trust Him that my life will be fulfilling and satisfying.
Do you have a favorite running book or movie?
Rob - I have read a few running books and I've seen a few running movies but I don't think there is one that I just love. I guess one that I like is the Steve Prefontaine book and the Without Limits movie about Steve Prefontaine.
What do you see happening with track and field in Tennessee in the future?
Rob - I hope Tennessee Track and Field will be pretty good in the future. I hope that the bar that Andrew (Bumbi) set for distance runners will encourage young runners to push the limits of their abilities. I think that what Todd, Tom, Clay, and myself are doing is hopefully contributing to the future of TN running and helping put TN on the map nationwide.
Thank you for participating in this interview and I wish you the best of luck this season.
Rob - Thanks for the interview!