The cross-country season is not over yet.
At least for one individual.
South Kingstown's Ellie Lawler will wrap up her spectacular fall season on Saturday when she competes with 40 of the best runners in the country at the Foot Locker Nationals in San Diego, California.
MileSplit RI caught up with the Rebel star in our latest Q&A.
MileSplit RI: Congratulations on your recent eighth-place finish at the Foot Locker Northeast Regionals, a placement that earned you a slot at this Saturday's national meet. How did that feel crossing the line knowing that you had qualified for the Nationals in San Diego? Did you follow your race plan or did you have to alter it during the race?
Ellie: It was very exciting crossing the finish line at FLCC regionals and knowing I qualified for Nationals in San Diego. The whole experience was very exciting as they wisked the top ten finishers off to a private tented area and provided us with all the information we would need for the trip to San Diego. The field of competitors at this race was extremely talented and I just consider myself fortunate to be among the top 10.
I knew going into this race that I would have to really challenge myself to make it into the top 10. The Van Cortland Park course starts off with a really flat fast first mile and then it is basically hills for the 2nd and 3rd miles. I had to go out in the first mile faster than what I would have liked but am happy I adjusted my race strategy to accommodate for this first mile or it would have been difficult to remain close to the lead pack of runners. My coach has me work a lot on pacing during the season and this was definitely helpful as I covered the next 2 miles. I was working hard the last mile but I was able to maintain my position.
MileSplit RI: The regionals were held two days after Thanksgiving. In
other words, it was exactly two weeks before the nationals. What type of
training have you done during this time and how have you felt?
Ellie: My coach and I spent some time coming up with a training plan to get me prepared for the competition. Before Regionals in New York our primary focus was to keep me in great shape to perform at the regional competition, though our goal was not for me to peak at that race. Our training was geared more towards Nationals, where I had hoped to compete. These past two weeks have been all about keeping me fresh, so as to peak at Nationals. For example, the week following Regionals I would maintain an up-tempo and comfortable pace on all of my distance runs. I also included a set of 4x800 repeats in my weekly schedule. This week leading up to the competition in San Diego, I have maintained a very comfortable pace on some shorter distance runs and decreased my set of 800s to only 3 in order to stay fresh.
Ellie: My thought process heading into regionals at Van Courtland was pretty much the same as all my races. I challenge myself to run every race strategically. I try my best not try to compare myself to other runners. As long as I finish each race happy with my performance, then I am usually satisfied. I try not to get caught up in thinking about past races or what place I might finish. Instead I prefer to focus on the upcoming race strategy and how I will handle the upcoming course and what I can do to better each race.
MileSplit RI: What's
the goal in San Diego? What would you deem a successful race?