NCAA XC Team Rankings: When Garrett Is Away The Etrain Will Play

If you are a loyal reader of The Stride Report, I’m sure you have been enjoying Garrett’s carefully constructed team rankings during the early XC season, but let’s be honest: something is missing. You skim down the list of top names and you’re intrigued, but are you truly wiser after reading it? Once week two was in the books, I had one burning question on my mind that Mr. Zatlin seemingly refused to answer. Refused. Even though the masses were demanding it. So I think I speak for all of us when I say: What if we ranked the top XC programs by which mascots would win in an XC race?

Eventually, I got tired of waiting for this necessary truth to be prosed so I took this opportunity to do the job myself. First let's outline the teams. As of the writing of this sentence, here are Garrett’s top 10 programs in the Division I rankings:

1. Syracuse Orangemen

2. NAU Lumberjacks

3. Arkansas Razorbacks

4. Stanford Cardinal

5. Colorado Buffaloes

6. Furman Paladins

7. BYU Cougars

8. Oregon Ducks

9. Virginia Cavaliers

10. OK State Cowboys

As I dove into the analysis, I quickly realized why Garrett was so hesitant to pursue this rich and intricate organization of talent. It took a thorough analysis and quite a bit of commentary before I was able to put these bad boys (or girls (or non-gender-identifiable objects)) in a final order. Here’s the order from slowest to fastest. You’re welcome.

#10 Stanford Cardinal

Contrary to popular belief, Stanford is not the Stanford Trees, but instead the Stanford Cardinal. To clarify this is a reference to a color. Um, yeah what the heck are we supposed to do with a color? To be fair, if I was going to pick the fastest color, I’d probably go with Yellow and then Red, but still. Therefore, I decided to not use the mascot of Cardinal and instead use the mascot of a Tree. Which, incidentally, also can’t move in a forward direction on its own. Or can it? Some of you may be thinking what if it’s a giant tree that grows so big it can traverse from the start to the finish? Well, I’m sorry to tell you that the growth process of said tree is too long and will therefore not be completed in time to beat any of the other mascots. Good try though Stanford.

#9 Oregon Ducks

It’s important to understand some ground rules here. This is Cross Country running, not Cross Country flying. So we are going to have to keep the Ducks firmly planted on the grass if they don’t want to get DQed. Of course, that won’t stop all of these crafty beasts as, just like in the racewalk, sometimes the top athletes are going to cheat with form a bit to get ahead. Without any performance enhancing wings, the Ducks are going to be in rough shape. Take your typical Mallard. They are only 20-26 inches long, with two thirds of that being body. That’s a terrible running build and the stride length on these beasts is going to be miniscule. You think a Duck is outkicking a Paladin? I can see with confidence “no”. And I still haven’t even researched what a Paladin is yet.

#8 Syracuse Orangemen

The Syracuse boys aren’t giving me much to work with here. Orangemen? So just like your average joe off the street? Except he’s orange? That’s the big thing right there: why are these men orange? Do they like to spray tan? Did they eat a lot of tomatoes and carrots like that dude from that episode of Scrubs? I just have so many questions! But ultimately, no answers.

#7 Furman Paladin

Like most normal people in the world, I had no idea what a Paladin was so I looked it up. The first dictionary definition was “any of the twelve peers of Charlemagne’s court, of whom the count palatine was chief”. So we are really limiting ourselves with just 12 guys to pick from. Doesn’t leave a lot of room for injuries. Plus, what if some of these 12 dudes just aren’t that into running. Feeling unsatisfied, I then checked the second definition, “a knight renowned for heroism and chivalry”. Look, I respect those ideals as much as the next guy, but a dude running around in armor being respectful to a bunch of women does not inspire me. The Paladins sound like that dude who kills every workout to show off for the girls’ team. While also wearing a full suit of armor and carrying a lance. Every team has one.

#6 OK State Cowboys

For those of you who are pop culturely disinclined, the Cowboys are not young male cows but in fact humans who worked cattle. Cowboys are tough dudes who could certainly handle a hard run in the sun. When fatigue starts to set in on an XC course, Cowboys aren’t going to back down from the challenge. And these guys know something about running in a pack of thundering beasts. But here’s the problem: the golden age of the cowboy is 1866-1886 according to History.com. That means the Cowboys peaked during a time when track philosophies were very primitive. You think these Cowboys know anything about interval training? Certainly not.

#5 Virginia Cavaliers

Look we just had a history lesson about the dang Cowboys. We don’t need more of that garbage. So I decided to think outside the box for the Virginia boys. Rather than attaching them to some English Civil War dudes, I’ve decided to make the Cavaliers be represented by the actual Cleveland Cavaliers basketball team. You’ve got Kevin Love, Isiah Thomas, Jae Crowder, JR Smith, Kyle Korver, Tristan Thompson and (for now) Lebron James. That’s a stacked team. Obviously, you’ve got some injury issues with IT and who knows if JR has been doing his Sunday long runs, but Lebron knows how to get a team ready for a championship.

#4 Arkansas Razorbacks

A Razorback sounds like a sick name for an animal, but it turns out that Arkansas’s mascot does not actually have razors on its back that it can use as weapons in some type of fictional free for all XC race. However, these doped up pigs can move surprisingly quick. According to a Runnersworld Article, Wild Boars can hit a top speed of 30 miles per hour and can maintain the distance for a full mile! That’s crazy! But on the flip side, what happens after that full mile? What happens over the course of an 8k race? Because I can tell you this, a wild boar can way over 600 pounds. And they have to carry around tusks. As someone who doesn’t like to run in a watch because it adds weight, that just seems wildly inefficient.

#3 Colorado Buffaloes

Did you know that Buffalo Buffalo Buffalo Buffalo Buffalo is a sentence? Did you also know that American Bison can hit speeds up to 40 miles per hour? It’s amazing what Google can tell you. But here’s the problem, American Bison are not Buffalo. It’s a common misconception because they look so much alike. The two main Buffalo species reside in Africa and Asia. So really, a team based in Colorado should probably be the Bison right? Otherwise these Buffalo are going to have a cross an Ocean just to get to the start line of this race and that just seems impractical. C’mon Wetmore, get your stuff together!

#2 NAU Lumberjacks

A lumberjack isn’t the most glorious of jobs. You are out chopping trees, making logs and trying not to dismember yourself. You may think-what does this have to do with cross country? And the correct answer is-sometimes you run next to trees. But here’s the thing people often forget about Lumberjacks: Paul Bunyan. The dude is a massive giant with huge stride lengths that would allow him to eat up the course in a matter of moments. He’s a guaranteed low stick for your squad. Sure, one guy can’t win you a title, but we don’t know that there is only one Paul Bunyan out there in Lumberjack community. I mean, be honest, have you ever met a Lumberjack? I didn’t think so.

#1 BYU Cougars

Cougars can hit 40-50 miles per hour while running. That’s great at all, but even if they were only in the 20s I feel like this team would be the favorites. Think about standing on the starting line as a humble Buffalo/Bison next to these beasts. You aren’t going to be concerned about hitting splits, you are going to be concerned about being split open and eaten! OK, that was a little graphic, but I needed the word play. All the same, the Cougars intimidation factor is going to make some guys go out over their head and ultimately, it will be sound strategy, not speed, that allows the Cougars to take the title.

The Commit: Peter Cooke

A big thanks to Peter Cooke for giving us some insight on his college commitment to Miami (Ohio)!

For those curious, the "I Love College Series" will begin sometime next week so keep an eye out for that! In the mean time, enjoy the interview...

Garrett: Before we talk about college, let’s talk about your high school performances this past spring. You were not only able to qualify for outdoor states in the 800, but you made it on to the medal stand with a personal best time of 1:54.30. What was it like to get on the podium in your final high school race?

 

Peter Cooke: A state medal was something I have always wanted since I started running my freshman year when I saw Connor Holm get one in the 1600. I came close my sophomore year twice in the 4x400 and 4x800. In the indoor season we missed a medal by half a second  in the 4x400. Then in outdoor we unfortunately had an off race in the state final. Then in my junior year an injury sidelined my spring season. To be able to finally get a state medal was just a great way to end my high school career.     

 

G: For the past few years, Radnor has been responsible for producing mid-distance studs like Watson Hanson, Andre Kelly, Connor Holm, and now yourself. How is it that Radnor continues to develop strong talent in the mid-distances?

 

PC: I have got to give it to our coaches. They push us to our limits in training every day, literally… every day. They really test our mental strength and I think this is what really help all of us.  

 

G: Let’s talk about your college decision. Where will you be continuing your academic and athletic career? What will you be majoring in (if you’ve declared)?

 

PC: I will be attending Miami (Ohio) and I will be majoring in computer science.

 

G: What other schools were you looking at? What made Miami (Ohio) stand out?

 

PC: I was looking at RPI, Virginia Tech, and Penn State. The funny thing was that I wasn't really considering Miami (Ohio) until the spring this year. My parents and guidance counselor kept recommending to apply to Miami so I did just that. I was unsure about the school because you don't hear about Miami over here on the east coast. Then on spring break this year I went up and visited it and Coach Chorny gave me a fantastic tour around campus and I just loved it.       

 

G: Last year, the Miami (Ohio) program garnered some attention for recruiting the Torpey twins as well as many other talented individuals. Did the recent high-level recruiting by Miami (Ohio) influence your decision?

 

PC:  I wouldn't say specifically the Torpey twins or individuals influenced my decision. I just wanted to train with people that were better than me. I want to really try and push myself in college and not stay the same. I personally find training with a group of people is importantly more fun and much easier than training by yourself.  

 

G: Have you had any discussions with the training staff in regards to what your training will be like? Was there a certain training philosophy the coaching staff that you felt would be beneficial to your development as a runner?

 

PC:  Coach Chorny told me he would be training me like a 800/1500 runner. I will be running a lot more than I am use to this upcoming year. I am very excited because I always felt my endurance was lacking because I didn't run XC until my senior year of HS because I played soccer.

 

G: You may have heard that the Redhawks just had an All-American in the 1500 (Andrew Dusing) this past spring who was considered an underdog throughout most of the post-season. What was your reaction to hearing that news?

 

PC:  I was honestly very shocked. I had no idea he was on that level or could run those types of times. It showed me that what the coach is doing training wise is working. It makes believe in his way of training and gets me excited to get up there.  

 

G: What kind of legacy/impact do you want to leave when your time with Miami (Ohio) is done? What are some of your goals for the next four to five years?

 

PC: I have not really thought about leaving a legacy at Miami, but I really want to make a big jump in my times all around.  I like to dream so I do have some big goals. I first want to break 1:50 in the 800m. Then I would want to try and run a sub 4 mile. I believe I have the basic speed to run these time so I just think the endurance training is missing.  

 

G: What is your advice to runners (or anyone for that matter) as they begin their college search?

 

PC: Find a college that fits your needs academically first then look at their track teams. It will work, so don't get too stressed out. Finally, go to the college you want to and not what someone else thinks you should do or wants you to do.

 

G: Finally, any shout outs?

 

PC: Shout out to Connor Holm, Andre Kelly, and Connor Zielinski for showing me what track was about. Shout out to my central league 4x4 team for being able to get the job done when it matters most. And finally a shout out to my the entire Radnor track team for making my last year my most fun!  

The Commit: Zach Skolnekovich

The interviews continue to roll here at Etrain! Next up in The Commit series is Zach Skolnekovich who was nice enough to take the time and answer our questions.

Be sure to look out for another interview later next week! I am also preparing the "I Love College" series once again which should be ready in the next two weeks or so. A lot more to come!

Garrett: Let’s start by talking about your senior year performances. In cross country, you were runner-up in the PIAA XC Championships (AA) and qualified for Footlocker Nationals. You later earned personal bests in the 800 and 1600/mile during the spring season which was capped off with a runner-up performance in the 3200 and a 5^th place performance in the 1600 (both AA). Have you done anything differently in your training to get to this level of fitness?

Zach Skolnekovich: Yes, I increased my mileage and lowered my paces. In my freshman and sophomore years, I ran about 35-45 miles a week and six days a week. In my junior and senior years, I ran 55-65 miles a week and seven days a week. Also, I began to run faster paces during my maintenance and long runs. In addition to increasing my mileage, I lifted two days a week. 

G: You and Ben Bumgarner have often raced each other throughout your high school running careers (16 times to be exact). Is it fair to say that you two have developed a rivalry of sorts?  

ZS: Ben is a great runner, and he really burst onto the scene this past year. I am happy for him because I know all the hard work that he put in to get where he is. I wouldn’t necessarily say that it was a rivalry because I never liked to characterize a matchup like that. However, I really enjoyed and looked forward to racing him because I knew that he would bring out my best and that I would bring out his, and it was very fun toeing the line with him.

G: Quaker Valley has produced some top-tier teams and individuals over the past few years. What is it about this program that has led to so much success?
  

ZS: Two words: Coach Noyes. Noyes takes runners who ran a 5:50 mile in 8th grade, and turns them into a sub-5 miler by their senior years. Noyes also takes runners who ran a sub-5 mile in 8th grade, and turns them into a sub 4:20 miler by their senior years. He makes you mentally tough so when it comes down to the end of a race, you can push your body to the limit. Personally, Noyes was the best coach for me. He knew my abilities, limits, and how to get the best out of me. He would challenge me and play little mental games (as I like to call them) with me so that I would run the time that he wanted. To finish my tribute to Coach Noyes, he is the reason why our program and myself were so successful because he can take any average runner/team, and lead them to great feats.          

G: Let’s transition away from high school and talk about your college decision. Where will you begin your collegiate academic and athletic career? What will you be majoring in (if you have declared)?

ZS: I will be running cross country and track at William & Mary. I plan on majoring in finance, but will probably take general business classes my first year.

G: What were some of the other schools you were looking at? How did William & Mary stand out from the others?

ZS: I officially visited Penn State, NC State, Providence, Columbia, and William & Mary. I chose W&M because it simply felt right. I left both my unofficial and official visits wanting to commit on the spot (type of feeling). I could tell that W&M was the school for me because every conversation that I had about college ending with W&M.

G: Head coach Chris Solinsky was the first American to break the 27-minute barrier in the 10k. Did his credentials and experience as a professional influence your decision at all?

ZS: Yes, I would say they influenced my decision. For me, to be able to run under a coach with his credentials and experience is an incredible opportunity. Also, since he trained and competed at the highest level, I think our training will be top notch, and I will reach my greatest potential. Lastly, I think he will prepare our team for the mental grind that comes with competing in D1 athletics since he has had experience running D1 and professionally.

G: Have you discussed with the coaching staff what your training will be like? Was there a certain training philosophy the coaching staff had that you felt would be beneficial to your development as a runner?

ZS: I discussed my training with my coaches, and just got my training schedule for cross season. Coach Solinsky believes that the summer should be used to build a solid foundation that can be worked on during the season so there aren’t any planned workouts. Instead, he wants me to focus on my long runs, and throw in 2-4 progression runs a week. I think this will benefit me because it will make me strong so I can handle the jump to the 8k and 10k.

G: Did the idea of training and racing with PA alumni Cooper Leslie (formerly of Camp Hill) entice you to join the William & Mary program?

ZS: Cooper was actually my host for my official visit which made my visit very enjoyable because we got along well since he is also from Penn. To answer the question now, yes it did because I want to train and race with teammates that I get along with.

G: What kind of legacy/impact do you want to leave when your time with W&M is done? What are some of your goals for the next four to five years?

ZS: For cross country, I want to win NCAAs as a team. I know people are reading this and thinking that this kid is crazy (which I am, I run long distance). However, our recruiting class and returning W&M runners are very strong. Also, I believe Coach Solinsky will be able to bring in some national caliber runners in the coming years. If you combine all of those factors, I can see us winning or at least coming close to winning it all in the next 3-4 years. On the track, I would really like to qualify for NCAAs and run in Eugene.

G: What is your advice to runners (or anyone for that matter) as they begin their college search?

ZS: My advice would be to keep your options open. It never hurts to have a variety of schools to choose from. Also, don’t overthink it. I know that it is easier said than done, but when the school is right, you will know it.

G: Finally, any shout outs?

ZS: Shout out to my former assistant cross country coach, John “Pacman” Yankello. He was my training partner for my junior year cross and track and senior year of cross. He paced and pushed me during many long runs and workouts. He was a major factor in my development physically and mentally, and I wouldn’t be the runner I am now without him.

Sorry About That...

By: Garrett Zatlin

Well this is a bit embarrassing.

I should apologize to the readers that expected more content about the NCAA/PA Alumni. I got surprisingly busy with final exams, a rigorous internship, and attempting to get The Stride Report up and running (S/O to Jarrett and the rest of the crew for all of the support). Completely pausing all of my writing for Etrain was not the plan...

But now I'm back and will make an effort to stay involved once again! Here is my plan for the next few weeks..

-Begin the "I Love College" series
-Continue interviews for the "The Commit"
-Discuss some PA Alumni in general
-Anything else that you guys would like

As I attempt to write some of these posts, I'm going to need some help from you guys! I am currently making an Excel spreadsheet for the 2017 graduating class and where they are going to college. Any names you guys may have for this would be incredibly helpful. Here are the names I have so far...

-Nick Dahl (Yale)
-Nick Feffer (Dartmouth)
-Dave Whitfield (Virginia Tech)
-Matt D'Aquila (Middlebury)
-Will Griffin (Virginia Tech)
-Nate Henderson (Syracuse)
-Noah Affolder (Syracuse)
-Ben Bumgarner (Penn State)
-Brandon Hontz (Penn State)
-Ryan Barton (Penn State)
-James Abrahams (Penn State)
-Alex Tomasko (Penn State)
-Nick Wagner (Penn State)
-Zach Lefever (Pittsburgh)
-Zack Skolnekovich (William & Mary)
-Noah Curtin (Temple)
-Liam Galligan (Franciscan University of Steubenville)
-Eric Kersten (Lehigh)
-Griffin Mackey (Dartmouth)
-Connor McMenamin (Bucknell)
-Mark Provenzo (Duquesne)
-Seth Slavin (Lehigh)

Keep an eye out for future posts and updates!

Run on,
Garrett

Weekend Alumni Report / Other Notable Names I've Missed / I Need A Better Title

By: Garrett Zatlin

Ernie Pitone, Senior, Widener
This guy currently has the NCAA #1 time with a HUGE 14:08 5k personal best! That's a school record and a time that could put him in the discussion to be a title contender.

John Lewis, Sophomore, Clemson
I mentioned last week that Lewis would need to break the 1:48 barrier if he wants to be in the discussion for national championship qualifying. Sure enough, he did just that at LSU this past weekend where he ran a killer time of 1:47.95 (NCAA #25) to place third overall.

Sam Ritz, Sophomore, Columbia
This guy is one of the more underrated PA alum at the division one level. He's following the footsteps of experienced miler Rob Napolitano and it's beginning to pay off after running a personal best time of 3:45 this past weekend.

I said it in my last article and I'll say it again...anything can happen in the 1500 at Regionals. If that race gets too tactical, Ritz could easily snag a spot to the Big Dance.

Dom Perretta, Freshman, Penn State
This kid just does not quit! After running a strong PR of 3:46 last weekend, Perretta came back to place 5th in an absolutely LOADED 800 field at the Virginia Challenge. His time (and PR) of 1:47.29 currently puts him at 13th in the nation!

Scott Mason, Junior, Connecticut College
The Lehigh transfer is beginning to find great success at the division three level after running a personal best time of 14:47 two weekends ago. That time currently places him at 36th in the NCAA.

Mason also threw down a personal best time of 9:17 steeplechase this past weekend at Larry Ellis which is an NCAA #12 time.

Jaryd Flank, Senior, Muhlenberg
In just his second race of the season, Flank ticked off a solid time of 9:10 to place himself at NCAA #3 among division three steeplechasers. Keep an eye out for this guy as the season progresses.

Addison Monroe, Junior, Lock Haven
In just two races this season, Monroe has two big personal bests of 14:34 (NCAA #34) and 29:44 (NCAA #13). This guy is at the top of his game and is one of the better long-distance PA alum we have.

Ryan Thompson, Senior, Slippery Rock
Two weekends ago, we saw Ryan Thompson throw down a lethal 3:46 (NCAA #10) at the Bison Outdoor Classic. Thompson stepped up this past indoor season and is showing that he is not some one-season wonder. Hopefully, we'll get to see Thompson and fellow PA alum Caleb Gatchell (NCAA #18 1500) match up before the end of the regular season.

Matt McGoey, Sophomore, Pittsburgh
What a season Matt McGoey is having! It took a year for the Pitt Panther to adjust to collegiate competition, but he has really come into his own with personal best times of 3:47.99 (1500), 14:22 (5k), and 9:05 (3kSt.) this season! He is becoming much more consistent and beginning to really take advantage of his fitness.

Ned Willig, Senior, Michigan
At Mnt. SAC, we saw Ned take the lead and control the pace against a field that was capable of running much faster. Ned finished with a solid 3:45, but left knowing that he could have run faster. At Jesse Owens, he wouldn't have the luxury of an elite 1500 field to push the pace. Willig got the win, but had to settle for yet another 3:45.

Willig is clearly fit and in great shape. He just needs to find the right race to run fast. Until then, I imagine he'll shift his focus to the 800 and attempt to run a fast time in that event.

The Commit: Dave Whitfield

By: Garrett Zatlin

Dave Whitfield took some time to talk about his college decision in another article of The Commit series! Take a look at our conversation below...

Garrett Zatlin: Before we talk about your college commitment, let’s chat about some of your recent performances. During the winter season, you actually played hockey while running track, right? Talk a little bit about trying to balance those two during your junior and senior years.

Dave Whitfield: Yeah, I did play hockey and track during the winter. My junior year, I played for my high school and also a club team. It was very hard trying to fit all that in with indoor plus school work. Typically, I had club hockey practice 2 times during the week, after my track practice (daily). Then on Saturday, I would have meets at Lehigh in the morning followed by a high school game at night. On Sunday, I usually got a longer run in before my second club hockey game of the weekend; also followed by a high school practice at night. This whole entire process was very tiring and time consuming, but it was 2 sports that I loved to play. After I ran 1:53 my junior season, I cut back on the ice time by only playing for my high school this year. This helped me focus on getting the proper rest while getting more base work in.

GZ: 2016 was your breakout year where you ran 1:53 to PR by 2.5 seconds and win the District 12 title. Did you know that you had that kind of speed in you? What did a time and win like that do to your confidence?

DW: That exact race was probably one of the best days of my life. It opened so many opportunities in my life that I am very grateful for. After my sophomore season splitting 1:58 at districts, I had a goal set in my mind. I definitely wanted to go 1:54 by my junior season, and sub 1:51 by senior season. I had no clue that I was going to run that fast at districts, but I knew a pr was coming. I always tend to run really well at districts. That race was a huge confidence booster and indicator that I can run with the top guys in the state.

GZ: You had a really nice season opener at Neshaminy where you ran 1:56. Are you happy with where your fitness is right now?

DW: I am pretty happy with my first 800 of the season. I was expecting right around a 1:56 or lower for the first open 800.

GZ: According to MileSplit, you’re the 3rd fastest returner in the 800 from last season. What are your expectations for the rest of outdoor in 2017? Do you feel like there is any pressure on you to perform at a high level?

DW: It's very humbling coming back as one of the top 800 runners in the state. I don’t really want to dwell too much on last years time because it's a new season. I feel like there is a little bit of pressure keeping up with the top of the state and continuing to drop hot times. However, when I step on the line, all the anxiety goes away and it’s just about having fun at that point. Getting sub 1:51 and sub 49 for the 400 would be ideal this season. Also, I must get a state medal!!! I’ve been way too close to receiving one and it's so aggravating, so hopefully I’ll get one this year.

GZ: Now that our high school discussion is over, let’s get into what we are really here for. Where have you committed to go after high school? Have you declared your major yet?

DW: I just committed to Virginia Tech not too long ago and planning on majoring in Statistics!

GZ: What other universities did you look at? What made Virginia Tech standout?

DW: I've talked to a lot of universities but the few that stood out were Miami (FL), Boise State, and Pitt. Virginia Tech really stood out to me because of the people on campus. When I took a visit down there, everyone was very welcoming, friendly, and it just felt like home. I love the campus itself and the rich school tradition it exemplifies throughout everything they do. The person that stood out to me the most was Ben Fleming, a kid already committed to Tech in my recruiting class. He welcomed me in and showed me all around campus. I got the true, sincere feeling of Blacksburg within a weekend span.

GZ: Have you discussed with the coach what your training will be like? Was there a certain training philosophy mentioned that resonated with you?

DW: As a middle distance guy, I won’t just be training with the cross guys but I’ll actually be racing at all the home meets next year. I won’t be running varsity but I’m really excited to get the base and endurance early on for the track seasons. I’m gonna be more generated to run the 800/1500 than anything, which I’m also very excited about. With all the great training in the fall, my open 800 will be better than ever.

GZ: You’ll be entering a program that just won the indoor ACC championships and has all five of their sub-1:50 guys returning for next year. Tell us your thoughts on being able to compete and train with such an elite mid-distance group.

DW: This opportunity to run and train with the best is a blessing in itself. I never thought I would be running at this level, ever! The thought of it seems pretty crazy but I’m going to be ready to give it my all. I’m going to try my very best to stick with them and hopefully fill their shoes one day.

GZ: What are you most looking forward to about training and competing at the next level? Is there anyone you are excited to compete against?

DW: I’m looking forward to traveling to all the different universities for meets next year. I’m definitely excited to get that needed base work in early on in training. Endurance is the number one thing I tend to struggle with during workouts and races. If I can get that attribute down, who knows what kind of runner I can be in the near future. 

I am really excited to race some of the big name PA Alumni that I tend to look up to even to this day. Guys like Kevin James, Matt Wisner, Dom Perretta, Justin Jones, and John Lewis are runners that I’ve learned from just by watching them race at high level meets. I am also very excited to race against one of my good friends/rival, Steve Mcclellan, next year. Every time we race it’s always a positive outcome for both of us.

GZ: What is the impact you want to leave throughout your collegiate racing career?

DW: Hopefully, I can be on the hot 4x8 and DMR at some point in my collegiate career. Also, I hope to be one of the best 800 guys to come out of Virginia Tech.

GZ: What advice do you have for current juniors that are going through the college recruiting process right now?

DW: Definitely, do not wait for coaches to contact you. There are so many runners in high school, college coaches don't get a chance to reach out to everyone unless you're one of the top in your event. Try to email the college of your choice as soon as possible. The earlier, the better. Another tip is to try to be as versatile as possible with the events that you run. It will definitely help you out in your college process. In my 4 years I’ve only been geared toward 1 event. If you have the opportunity to try new events, don't be scared to experiment.

GZ: What is one thing we need to know about you?

DW: If I’m not running, sleeping, or reading Etrain, I’m always low key playing PS4. So, without a doubt add me on PSN if you want to see how I get down after track hours. (Dwhitty07)

GZ: Twitter plug?

DW: Follow your finest Bonner boy @King_Dave57. If you have any general questions about track or anything, do not be scared to message me. Im literally on twitter 24/7.

GZ: Any shout outs?

DW: Shoutout to my wonderful coaches at Bonner, especially Coach Kevin Kee and Greg Thomas. Another shoutout to Ryan Rastatter, Sean Sullivan, Ethan Cook, Tony Harper, and Alaina Johnson for pushing me throughout my 4 years of high school. One last shoutout to my future Brokies next year at VT. Go Hokies !

What Could Be

By: Garrett Zatlin

I apologize for my lack of posts as of late! Trying to get the new website started has been a bit more work than I expected. That said, if you haven't heard, I've launched my own website called thestridereport.com. Feel free to check it out!

Now let's talk about our PA alumni.

Every year (season, actually) we start discussing which PA alumni could potentially make nationals at the Division 1 level. I'm going to keep Division's 2 & 3 out of this conversation because they have repeatedly sent such a high number of individuals in the past (and I don't see that trend slowing any time soon). So let's break down who could make it to the Big Dance...

Ned Willig, Michigan, Senior (Graduate Student)
As most of you know, Willig was the sole PA alum to qualify for an individual distance event at nationals this past indoor season after running a strong 3:58 mile PR. Although he struggled at nationals, he is still one of the top middle distance runners in the nation. The Michigan graduate student will actually attempt a 1500 at Mount SAC this upcoming weekend. The field will include names such as Edward Cheserek and Jacob Thompson.

Despite Willig's recent success in the mile, I think it's very possible we see Willig drop down in distance and attempt a fast time in the 800. The half-mile has historically been Willig's best event. He was the Ivy League champion in the event last spring and owns a strong PR of 1:47.

Whatever event he ends up pursuing, Willig should be able to put himself in a position to make NCAA's. It just depends on how tactical or how fast the races get at Regionals.

Domenic Perretta, Penn State, Freshman
He may be a freshman, but this is a guy who has some incredible strength and speed. PR's of 1:48 (800) and 2:23 (1k) along with a 2:55 1200 split make Perretta one of the most underrated underclassmen in the nation.

He's got the talent, but the question now becomes how well can he handle the big stage and how well can he handle tactical races at the collegiate level.

Will he get to Regionals? Almost definitely. Will he make it to NCAA's? Eh...Maybe.

If Perretta is able to show progression (such as winning more races and consistently dropping time), then he could have the most momentum out of anybody in the field at Regionals. At the same time, he has nothing to lose. With three years of eligibility left, you can bet that Perretta will eventually make it.

Alek Sauer, Columbia, Sophomore
The Pennsbury alum is turning into one of the most consistent and underrated mid-distance runners in the nation. Sauer has accomplished more in his three (now four) seasons of track than some have in their entire careers. The Columbia sophomore qualified for the NCAA East Regional final in the 800, has run under 1:50 six times, and became the Ivy League 1k champion this past indoor season.

Sauer is the real deal and is on the rise to be the next great PA alumni. He was able to get to the regional final last year and I believe he can do it again.

Yes, it is true that he will need to improve his overall fitness. Those who are running 1:48 or slower don't have a strong chance of making it out of Regionals (it's possible, but unlikely). However, Sauer just opened his outdoor season with a 1:48.95 at Florida Relays, an excellent time for this early on in the season.

Like Perretta, Sauer needs to drop a little bit more time and grab a few wins. The upside about Sauer is that he's been on the big stage (Regionals) before and has seen some success. That experience will bode well for him come May.

John Lewis, Clemson, Sophomore
John Lewis is another mid-distance PA alum that is catching some attention this year for being part of a formidable Clemson 800 crew. Although Lewis has run an 800 only once this season, it was a time of 1:48.56 which currently has him tied at 19th in the current NCAA standings.

Remember how I mentioned that Alek Sauer had gone under 1:50 six times? Lewis has done it 13 times!!! That is absolutely incredible for Lewis who is just a sophomore and is often relied on for 400's and 4x4's.

This man has shown tremendous consistency and has matured his racing tactics over the past year or two. Just take a look at this past indoor season where he placed 5th at ACC's in one of the conference's fastest half-mile races ever.

There is a lot to like about Lewis, but he has to get around that barrier of 1:48. Once he can do that and consistently drop 1:47's, then I like his chances of making it through to nationals by the end of this spring season.

Sam Ritz, Columbia, Sophomore
Ritz is an absolute monster on the track and is a proven winner who just wants to gut-out fast times. In his very first race of the 2017 outdoor season (and only race so far), Ritz threw down a 3:45 1500 PR at the Florida Relays. He currently ranks 39th in the nation for that event.

But there is so much more to Ritz than a 3:45 1500. PR's of 1:50 (800), 2:24 (1k), and 4:06 (mile) make him a threat in nearly every aspect of racing. He's got plenty of speed and isn't afraid to stick with the best.

Like everyone else I've mentioned, Ritz will need to drop some time, but it seems to be within reason and reach. Keep in mind that we've seen some surprising names make it out of Regionals in the 1500 (especially last year). It's not uncommon to see those Regional races get tactical and left up to a kick. If that's the case, then Ritz could end up in an excellent position to potentially grab a spot to nationals.

Other Sleeper Picks

• Matt Wisner, Duke, Freshman

• Colin Abert, Penn State, Sophomore

• Nick Wolk, Pittsburgh, Freshman

• Nate Sloan, Pittsburgh, Junior, 

• Matt McGoey, Pittsburgh, Sophomore

• Alec Kunzweiler, Duke, Senior

Think I missed any other contenders? Let me know below!

PA Alumni Recap 3/31-4/1

Joe Espinal – 4:05.68 1500
Joe Espinal continued a solid outdoor season with a 4:05 1500 at Muhlenberg. That’s a really good mark for the 800 man who has already run 1:53.50 and 48.77 this year. I don’t think this will be a primary event for him any time soon, but it shows good endurance for the 2016 state champ.

Jeff Kirshenbaum – 9:57.19 3k Steeplechase

The time isn’t overly impressive on its own, but it is worth noting since it was Kirshenbaum’s debut at the event. It’s fair to expect him to drop some pretty significant time as he gets comfortable going over hurdles and water jumps.

Nate Sloan – 1:50.03 800 & 3:52 1500

Wow did Pittsburgh have a great weekend out West. Sloan started his weekend with a very solid 3:52 1500 on Friday which was just off his pr. He followed that up with an outstanding 1:50.03, just missing breaking the 1:50 barrier and PR’ing by over 3 seconds.

Billy Caldwell – 1:56.18 800 & 3:51.53 1500

Billy Caldwell had an awesome 1500 Friday running a big PR of 3:51.13. He came back Saturday as well with a 1:56 800. I think he has a lot of potential in the 1500 so hopefully we’ll see him start to focus on that event this season.

Nick Wolk – 14:19 5k

Nick Wolk. Wow. I don’t know what else to say. This man just continued an incredible freshman season with a crazy fast 14:19 5k. For someone with 4:14 and 9:10 pr’s from high school 5k the last event I would have expected him star in. Shows what I know.

Matt McGoey – 14:22 5k

McGoey continued a stellar weekend for the Pittsburgh boys out in San Francisco with an 11 second 5k PR. While there have been some questions around this program in the past, McGoey has been instrumental in turning them back into a competitive team. This race was just the latest example of that. Look for even more as the season progresses.

Aaron Lauer – 14:39 5k

Aaron Lauer was the only Pitt runner not to PR, but he progressed solidly from indoors running 8 seconds faster than his best indoor time. Look for him to PR and get under 14:30 soon.

Brendan Shearn – 29:36 10k

This man has become a sub-30 machine. Shearn opened up just 8 seconds off his PR over 10k and should qualify for regionals with this time. I think Shearn has a legit shot at Nationals this year with his experience.

Dylan Eddinger – 1:53.83 800

Eddinger opened up just .01 slower than last year at the same meet. That bodes well for his season since he dropped 2 seconds and ran 1:51 by the end of last year.

Jack Magee – 1:55.96 800

Jack Magee also opened up right around where he did last year. He’s had a solid career so far but is still right on the edge of a big breakthrough. Hopefully he’s able to put it all together this season.

Jeff van Kooten – 3:55.10 1500

Jeff Van Kooten opened up just barely faster than last year. I think he’s also on the verge of some big things if everything breaks his way. He’s only going to get better the farther into the season we get.

Cooper Leslie – 3:58.00 1500

The freshman continues to impress running sub-4 over 1500 for the first time. I really like his potential, especially coming from a smaller high school program. I think he’s just going to get better as he faces stiffer competition.

Rico Galassi – 8:21 3k

The 3k is rarely run outdoors, but Galassi excelled given the chance here. He was just off his time indoors this year and showed he’s primed to run some really quick outdoor races.

PJ Murray – 8:35 3k

PJ Murray also had a good 3k at the Colonial Relays. His 8:35 is a 9 second PR from his indoor time this year. He’s also primed for some big outdoor races as he’s only getting better right now.

Paul Power – 8:42 3k

Paul Power didn’t run many races indoors but he took advantage of the opportunity to race here also running 9 seconds faster than he did indoors. He showed a lot of potential last year as a redshirt so hopefully he’s able to keep getting faster.

Todd Gunzenhauser – 8:33 3k

Todd ran unattached which makes he think he’s going to redshirt this season, but 8:33 is a really solid time so maybe that will change. That’s a really good mark for a true freshman so keep an eye on him the next couple years.

Christian Kazanjian – 14:32 5k

The 5k at Colonial Relays saw some really solid results from the PA boys led by Kazanjian in 14:32, which was an impressive 15 second PR. That’s a great spot to start his outdoor season and hopefully there’s more to come.

Addison Monroe – 14:34 5k

Monroe was just behind Kazanjian running just faster than he did indoors. I really like guys who progress consistently from indoors into outdoors, and I think Monroe is going to run something pretty quick by the time all is said and done.

Calvin Conrad-Kline – 14:44 5k

Conrad-Kline had one of the most impressive races of the weekend dropping a casual 33 seconds off his 5k PR. That’s a huge jump and shows he’s much more fit than he was last year.

Harrison Schettler - 14:46 5k

Schettler was almost as impressive as Conrad-Kline dropping 24 seconds off his 5k PR. Both of these guys have clearly made huge strides since last year. Hopefully they can keep the momentum rolling.

Dan Savage - 9:15 3k Steeplechase

Dan Savage opened up with a really solid 9:15 steeplechase, just 2 seconds off his PR. Any time your race has hurdles an opener can be pretty rough. To be that close to his PR is a great sign. As he gets comfortable going over barriers again look for him to drop some significant time.


Alek Sauer - 1:48.95 800 
Sauer got his outdoor season off to a great start at Florida relays with the second sub 1:49 performance of his career. He's starting off faster than he did last year when he qualified for NCAA Regionals, so he's set up for a big season. The East Region 800 is absolutely loaded, but I think Sauer is right on the edge of being able to compete with the top guys.

Domenic Peretta - 1:49.51 800 
While this was not as fast as Peretta ran to open his outdoor season a week ago, it was another sub-1:50 mark to add to an outstanding freshman resume.  Being able to consistently run at a high level is extremely important when you get to Regional and Conference meets, so I really like what Peretta is doing right now.

Elias Graca - 1:51.63 800 
Graca continued to progress from a solid indoor season running about half a second faster than last week and getting closer to his PR in the process. Last year Graca ran his fastest race of the year at Florida Relays but had trouble improving after that. Hopefully he's able to time things a little better this year and set himself up well for a big conference meet.

Jeff Wiseman - 1:52.64 800 
Wiseman has showed some really good speed in the shorter events over the last few seasons, especially indoors where he was second at HEPS in the 500. This was a solid opener for him, but I think there's even more there if he chooses to focus on the 800. My gut says he will be running more 400's than 800's though.

Sam Ritz - 3:45.63 1500 
Wow! This was a huge breakthrough for Ritz who broke 3:50 for the first time in a big way. He's coming off a very solid indoor season where he ran 4:06, but this is on a whole different level. This won't quite get him to the Regional meet, but given this was his opener I think he has a legitimate shot at qualifying for that meet.

Jaxson Hoey - 3:56.42 1500 
While it's not quite the 3:50 Jaxson ran at USATF Juniors last year, it's a big improvement over his indoor season and shows he's headed in the right direction. He's at a great program so I think the key is just going to be staying healthy for the next couple months and continuing to progress. If he can do that he should be in a good spot moving forward, even if he doesn't PR this season. The key to a good college career is staying healthy, so just racing is a good sign for Jaxson. Getting a solid result in is even better.

*Thanks to the commenter who pointed out that I missed Florida Relays results. Let me know if there are any other results I missed.

The Commit: Nick Feffer

By: Garrett Zatlin

The Commit is back with another PA senior that has committed to running in college! Nick Feffer of State College was nice enough to chat and give us some insight on his college commitment. Enjoy!


Garrett: Let’s begin by talking about your most recent indoor season. At states, you decided to forgo the open 800 to stay fresh for the 4x800. Why is it that State College puts such a strong emphasis on the success of their relays?

Nick Feffer: I think it has a lot to do with the culture of our team. Ever since I was a freshman, I saw the older guys doing what was best for the rest of the group. Cather took on an enormous quad to help us win Districts four years ago. Milligan skipped on individuals at indoor states so that our DMR would have a competitive shot. I felt that I was just doing what was expected of me by skipping the open 8. I wanted to give my teammates my best effort in the DMR and helping them medal was more important than trying to snag an individual place.

Also another more personal part of my decision was that I just didn’t think I could run as fast as I would be happy with from the “slow” heats. I might’ve been able to pull out a 1:55 or something and grab 7th or 8th but again, I decided it would be better to save energy for the mile leg of the DMR.

G: State College is considered one of the best programs in the state for developing 800 meter runners. Why is that the case and do you feel like there is any pressure on you to uphold that legacy?

NF: It’s just kinda been that way for as long as I can remember. My coach, Steve Shisler, has a special place in his heart for 4x800s; he’s on the PSU squad that holds the Penn Relays record. So that could be a factor. Otherwise, I think it’s because we are a low-mileage, high intensity program and that kind of training works well for 800s. In terms of upholding the legacy, I see it more as pride in a way rather than pressure. Knowing that some incredible 800 runners have come before me, I trust in my training and the results come in the races.

G: You’ll be entering this outdoor season as one of the top returners in the 800. Do you feel like there is any pressure on you to perform at a high level? What are your goals for your final season of high school competition?

NF: Yeah this is where the pressure comes in. I was ecstatic last year when I realized I was the top junior in the 800 at states (not by much), and I told myself then that I wanted to win the thing as a senior. I do feel like I have somewhat of a target on my back due to how close the race was last year, and with the Affolders coming in and Hoey looking more and more like an 800 guy rather than a miler, I know it’ll be a tough race. Looking forward to it being a fast one though. Timewise, I think I have a 1:51 somewhere in the tank, I just have to find it on the right day. 

G: Let’s transition away from high school and discuss your future plans. Where will you continue your academic and athletic career? Have you declared a major yet?

NF: I’m excited to be studying and running at Dartmouth College up in New Hampshire. I’ll be majoring in biomedical engineering, with a focus towards medical school post-graduation.

G: What other universities were you looking at? What made Dartmouth stand out?

NF: I was looking at basically all of the other Ivy League colleges and Penn State as well, due to location. I took a bunch of official and unofficial visits which were a blast (shoutout @Ryan Thrush), but I felt that Dartmouth had the best fit for me. I really liked the guys on the team and the trails around campus are great for training.

G: Have you had any discussions with the Dartmouth coaching staff about your future training? How will your training there differ from high school?

NF: From what I remember on my visits and conversations with Coach Harwick and Coach Phelps, the training won’t be too much different from my training at State High. A couple workouts a week, tempos and intervals, lifting occasionally. I’ll probably have to up my mileage a little bit though.

G: There are many PA alumni that are either currently running (or are committed to run) in the Ivy League. What are your thoughts about racing many familiar faces at the collegiate level?

NF: It’s a little daunting to be honest haha! It’s cool to see alumni running well and winning Heps and things like that. It’s a little scary knowing that I’ll be racing some PA legends but I mean there are always going to be fast kids in races, so the way I see it is I’ll just have more friends to talk to at meets.

G: Your 800 PR will make you one of the top half-milers on Dartmouth’s team. What kind of contributions are you looking to make in your first few seasons of competition?

NF: I was kind of happy when I realized that. One of the reasons I shied away from some other Ivy schools was their incredible depth in the mid-distance (@Columbia). I guess I don’t want to have to start from the bottom, so to speak. I’m really excited to have a part to play on the team from day one and I’d like to run at Heps in my freshman year. I’m not sure how reasonable that is, but it would definitely be cool.

G: What advice do you have for runners (or anyone for that matter) as they start their own college search?

NF: A few things...

1.     Start early. The recruiting process is pretty long and grueling and the more time you have the better.

2.     Reach out. This is the most important part. I didn’t get “recruited” by Dartmouth per se; I sent the coaches an email saying, “Hi I’m Nick, these are my times, can we talk?” and got the ball rolling from there. If you’re not fast enough to run for the school, the coach will probably tell you, but 1) you haven’t lost anything 2) you put yourself on the coach’s radar as someone who really wants to go to their school and that will sit well with them when you do hit their qualifying standards.

3.     Recruitment standards on websites are waaay fast. Don’t be afraid to send an email if you haven’t hit them just yet.

4.     If anyone has questions about Ivy League/Dartmouth recruiting or Dartmouth in general, feel free to shoot me a Twitter dm. I’ll be happy to help.

G: What is something you wished we asked you, but didn’t? What would your answer be?

NF:

Q: “Why are you so short?”

A:  ...

G: You’ve got some pretty fire tweets. How can people follow you on Twitter?

NF: I really appreciate that, although I don’t think anyone on my team will admit it. The handle is @feffrey98. Thanks!

G: Any shout outs?

NF: Shout out to HC. You’ll make it someday bud.

Let's See How This Goes...

By: Garrett Zatlin

Our PA Alumni deserve more attention.

Not just the guys in D1, but D2, D3, and NAIA as well. Heck, even college club runners deserve some love (looking at you Evan Hatton).

I've been with Etrain for over two years now and it has been an outstanding experience. I never thought when I first joined that we would have a professional runner like Craig Lutz reach out and help promote the blog. I never thought that a random prediction article would make the front page of LetsRun. I never thought we would have national champions follow us on Twitter. All of this just from having fun and writing a few articles.

But sometimes, I have to be honest with myself. Our audience is heavily Pennsylvania based and the most read posts in the NCAA section are typically the ones discussing PA alumni. Our readers care more about how Ned Willig is doing compared to how some Oklahoma State guy got 6th at nationals when he was projected to get 2nd.

And quite frankly, I don't blame them! Our alumni are simply more relevant. These are guys we grew up watching, competed against, and read about in Etrain's articles.

After thinking about this for nearly two months, I've decided that I will be shifting the focus of my writing for the blog towards our PA alumni. There are so many guys that I simply don't know. They deserve to get more attention. How did I not know that SRU's Ryan Thompson ran 4:05 this season? How would I have known that All-American Jaryd Flank was a PA alum if Jarrett and Fox didn't point it out to me? The list goes on.

But that's not it...

We still have a solid amount of readers from outside of the state. Readers from Boston, New York, Atlanta, Chicago, and so on come to Etrain for content about NCAA distance running. Completely eliminating that focus and only benefitting the PA readers would be a bit unfair to those people in those cities.

And that's why I thought it may be a good time to experiment.

I have decided to launch my own website! It's a site that will have pretty much the same content you see here along with a few other new things that I wanted to try out. I've always wanted to start a project like this and I think now may be the best opportunity. So here it is! Expect the site to launch next week...

thestridereport.com