1. How do you get in shape for your season?
Andres: Do the workouts that the coach tells me, and work on the little things like core andeating correctly
Erin: We are virtually practicing year round; we only have a total of four weeks of rest the entire year assuming we are healthy
2. What do your daily workouts or practices consist of?
Andres: Monday: drills and short strides, Tuesday: workout, Wednesday: run on own, Thursday: run on own, Friday: workout, Saturday: long run, Sunday: recovery run
Erin: We typically run six days a week. Four of those days are normal distance runs varying in mileage. The other two days are workout days, which are tempos and then some sort of interval/speed workout.
3. Do you do any other training not directly related to your sport but for overall fitness?
Andres: Yeah, bike and play basketball 3 times a week; and I try to aqua jog twice a week.
Erin: The seventh day of the week is reserved for cross training so I usually bike on a stationary bike or swim. I also try to do core strengthening exercises five times a week and lift weights/do plyometrics three times a week. And as a team we do yoga once a week.
4. What does your average week/day of training look like?
Andres: My mileage is not high, so its 65-75 miles a week, and two runs a day on Monday, Wednesday, and Thursday.
Erin: Average week of training is 60-65 miles per week. Any practice day is never the same; it could be a track workout, a tempo, or a long run.
5. How do you prepare for a race?
Andres: Very important to hydrate, then just make sure I get 8 hours of sleep starting two days before my race. I emphasize eating salad the week of the race and cut down on the late night snacks; and I do not eat as much for a race day, depending on the time of the race. I [also] usually pray right before the race and pray that I run a smart and fast race.
Erin: I always make sure I am hydrating the few days before the race. I make sure I eat a dinner with a ton of carbs the night before and get a good nights sleep the couple of nights leading up to the meet. Our team has a tradition where we do "inspirationals" the night before a meet where we give each other little confidence boosting gifts. The day of the meet I always like to listen to music.
6. When is your off-season?
Erin: We get two weeks off in between the end of cross country season and when we start winter training for track. And then we get two weeks off between the end of track season and the beginning of summer training for cross country.
7. What do you do to stay in shape during the off-season?
Andres: During the off season it gets tough but I try doing many physical activities such as playing volleyball and basketball, most importantly running.
Erin: Since we only have two weeks off, it's not that hard staying in shape. We take the time off to give our bodies a complete rest and to prevent any injuries/allow them to heal.
8. What/when was your best race?
Andres: Best race was at Stanford, [it was a] little meet between Cal, Stanford, and SLO(Cal Poly, San Luis Obispo). I ran the 3k in 8:39.
Erin: My best race was my junior year of high school when I won the individual league title in cross country. I hung out in third for like the entire race and then with 800m to go I was able to pass another girl on my team who I had been battling with all season, and a girl from another school who was also my rival and also a good friend.
9. How long have you been running competitively?
Andres: I have been running since freshman year of high school.
Erin: I have been running since 8th grade.
10. What is your favorite pump up song?
Andres: "Let’s Go" by Trick Daddy feat Lil John and Twista
Erin: My favorite pump up song is "Fuck You" by Cee Lo Green
11. What is your favorite pre-race meal?
Andres: Peanut Butter and Jelly sandwich with banana
Erin: I love to have a big pasta dinner with garlic bread and maybe some grilled chicken the night before. For breakfast I like to have toast, scrambled eggs, and a banana during the bus ride.
12. What is your favorite quote/motto?
Andres: "If you never try, you’ll never know."
13. Who is your favorite athlete?
Erin: Steve Prefontaine. He is one of the greatest American runners of all time and he never took no for answer. He was always striving to make himself better and out of his own individual effort, which is the hardest thing to do as an athlete.
14. Any advice for those who want to become collegiate athlete or a competitive runner in general?
Andres: Work hard! You can go anywhere you want with hard work! The days of pain and soreness may suck but the end result is the sweetest!
Erin: Really work hard in your sport and in your classes junior and senior year. Those two years I got my best grades ever and was most satisfied with my athletic seasons. If you are genuinely interested in pursing an athletic career, put yourself out there, don't wait for a coach to approach you.
Erin Hartwig (front row, second from left) with her 2010 SCU cross country team.
*Interviews were conducted separately via e-mail
This was a fun post to read! You asked some good questions. The F-You song by Cee Lo is one of my favorite ones to work out to, too!
ReplyDelete