2012 Summer Runners

Congratulations to the following 2012 CW XC Summer Runners! Thank you for your time and insight in your interviews.

2012 Summer Runners (click on name to read the interview)

Jason Appel, sophomore

Will Morrison, 8th grade

Megan Tamasovich, freshman

Ashley Clubb, 8th grade

Chloe Palmer, freshman

Cassidy Long, freshman

Jason Appel, Sophomore

Personal Records: 5k- 18:00, 1600m- 5:02

XC Accomplishments:

2010 MSL Runner-Up as an 8th grader

Middle School PR of 11:39 for two miles

2011 MSL Honorable Mention award following 20th place finish at the league meet

Team's fourth place finisher at 2011 district (63rd place overall)

Helped his teams to a middle school league title in 2010 and a high school league title in 2011

Short Answer: What / Who is your favorite?

Athlete- Cory Leslie (mid-distance runner at Ohio State, mile PR of 3:56.85)

Sport- Cross Country

Movie- Harry Potter & the Half-Blood Prince

Running Song- Dynamite by Tao Cruz

Running Route- Grass trails behind Canal Winchester middle school

Running Shoe- Brooks Glycerin

What do you love the most about running?

It keeps me in great shape. I also love the feeling of getting outside and enjoying the fresh air.

What is your all-time favorite cross country memory?

The Cambridge Invitational last year was my all-time favorite race. It rained throughout the race and I love racing in the rain. Also a very fun course. My time of 18:00 was a personal record. I was the team's fifth runner, just one second behind 2012 graduate Aaron Robertson.

What are your goals for this upcoming cross country season?

My number one goal is breaking the 17:00 mark for 5k. This should set me up to place well at the post-season meets and help my team in the process.

What do you feel is the most important thing you can do this summer to reach those goals?

Keep working hard. I ran 29 miles the first week of summer and I want to keep building from there. I am following a training plan that I got from www.coolrunning.com. Most of my runs are medium runs around four miles or higher with each mile at 2:00 per mile slower than my 5k race pace. Early in each week I do a workout of 8x400m at 5k pace, then a few days later I do a workout of 6x800m at 5k pace.

What is the best piece of advice you can give your teammates about running?

Drink a lot of water, which is even more important in the 90+ degree heat we've had this summer. Stretching after runs is a tremendous way to help avoid injuries. Lastly, and most importantly, stay persistant. It takes time to become a good runner.

Will Morrison, 8th Grade

Personal Records: 2 miles- 12:42

XC Accomplishments:

Finished 18th in the 2011 Mid-State League race as a 7th grader in a personal record time of 12:42

Finished 2nd at the 2012 Dr. Bender XC Classic middle school race, just 8 seconds off his all-time PR

Helped his team to a middle school league title in 2011

Short Answer: What / Who is your favorite?

Athlete- Usain Bolt (Jamaican sprinter, world record holder in the 100m dash, 3 gold medals at 2008 olympic games)

Sport- Cross Country

Movie- Dinner for Shmucks

Running Song- YYZ by Rush

Running Route- Bike trails at Three Creeks Metro Park

Running Shoe- Nike Zoom Elite

What do you love the most about running?

I love that it gets me into good shape. I love the feeling of being able to run fast without getting tired.

What is your all-time favorite cross country memory?

Every bus ride we took last year was a lot of fun. I'd say those were my favorite memories of last season.

What are your goals for this upcoming cross country season?

I've made it a goal this year to break 11:00 for two miles. (Coaches note: only one Canal Winchester middle school athlete has broken the 11:00 barrier during xc season, Greg McDaniel in 2003 with a school-record time of 10:41. Tim Williard was the next closest with a time of 11:06 in 2003).

What do you feel is the most important thing you can do this summer to reach those goals?

I need to keep up my training. I've been training consistently ever since cross country ended last fall, throughout the winter, spring, and summer. Last week I hit 25.5 miles. I've been trying to keep my mileage around 20-25 miles per week. The other important thing I do is avoid "crap" foods.

What is the best piece of advice you can give your teammates about running?

Definitely take the time to stretch after each run. Hydration is really important, too. Also, avoid junk foods, they will slow you down whether you take them before you run or after.

Megan Tamasovich, Freshman

Personal Records: 2 miles- 12:49, High Jump - 4' 10" (MSL champ in 8th grade)

XC Accomplishments:

Placed in the individual top five in 9 of the team's 10 invitationals her 8th grade year

Finished 2nd at the prestigious McGowan Invitational and 28th at the MSAA Middle School State Championships

Currently holds the 6th fastest time (12:49) on the Canal Winchester middle school girls all-time list

Helped her middle school team to a 2011 Mid-State League title, and an overall record of 114 wins and 2 losses

Short Answer: What / Who is your favorite?

Athlete- Lolo Jones (United States hurdler,two-time olympian & indoor world champion) and teammate Cassidy Long!

Sport- Cross Country

Movie- Titanic

Running Song- Ho Hey by The Lumineers

Running Route- Bridge to Ridge trail (dirt trail near the high school that follows Little Walnut Creek)

Running Shoe- Saucony

What do you love the most about running?

I love getting out into the fresh air, and just pushing yourself, and when you get a runner's high.

What is your all-time favorite cross country memory?

I love all the bus rides after the meets, because everyone is just so happy!

What are your goals for this upcoming cross country season?

My goals are to break 21 minutes for 5k, to push myself, and to be one of the team's top five girls.

What do you feel is the most important thing you can do this summer to reach those goals?

For me, it's important to plan all of my running days out with workouts in between on certain days. And also make sure I push myself every time I do run.

What is the best piece of advice you can give your teammates about running?

Run, not only at conditioning, but also on your time. Stretch before and after your runs and stay hydrated. And make sure you always have fun!

Ashley Clubb, 8th Grade

Personal Records: 2 mile- 13:49

XC Accomplishments:

Finished 11th at the 2011 MSL Buckeye meet (6th on the team) as a 7th grader in a season best time of 14:19

Won the 2012 Dr. Bender XC Classic middle school race in a personal record time of 13:49

Helped her team to a middle school league title in 2011 with an overall record of 114 wins and 2 losses

Short Answer: What / Who is your favorite?

Athlete- Ashton Eaton (American Decathlete, World Record Holder in the Decathalon and a 2012 olympian). I think it is really cool how he can do 10 track events and make them look so easy.

Sport- Cross Country

Movie- Mary Poppins

Running Song- The Fighter by Gym Class Heroes

Running Route- The grass trails behind the middle school

Running Shoe- Mizuno

What do you love the most about running?

I love how it keeps me in shape. I like running/being with my friends outside.

What is your all-time favorite cross country memory?

One of my favorite memories was when the MS team would "clog" slides on playgrounds. Or the bus rides. Those were always fun.

What are your goals for this upcoming cross country season?

One of my goals is to get my time down to 13 minutes or close to it. Another is to be in the top ten for girls at the meets.

What do you feel is the most important thing you can do this summer to reach those goals?

I feel that to achieve these goals I need to keep running, not just at conditioning but on my own time. Also, I am keeping a binder full of goals, logs, and running tips.

What is the best piece of advice you can give your teammates about running?

Keep hydrated and watch what you eat! Nutrition is a very important part of doing well. Also, do your best, that's all you can do.

Chloe Palmer, Freshman

Personal Records:

2 mile- 11:57, 1600m- 5:29, 800m- 2:29.59

XC Accomplishments:

Finished first individually in 9 of her 10 races as an 8th grader

Won the 2011 MSL Buckeye meet with a personal record time of 11:57, setting a school record & home course record

Finished 7th at the MSAA Middle School State meet as an 8th grader

Led her teams to MSL Buckeye titles in 2011 and 2010

Short Answer: What / Who is your favorite?

Sport- Cross Country!

Movie- My Girl

Running Song- Lose Yourself by Eminem

Running Route- Bridge to Ridge trail (dirt trail near the high school that follows Little Walnut Creek)

What do you love the most about running?

The way it teaches you to control and push yourself. Its not like other sports. You can't rely on anyone else. How well you do is entirely up to you.

What is your all-time favorite cross country memory?

It's hard to just choose one, but Watkins in 8th grade, Buckeye Valley in 7th grade, and Heath in 7th grade are definetly some of the top ones.

What are your goals for this upcoming cross country season?

Get the freshman record (set by Emily Pifer in 2006), try to compete, and mostly help my team the best I can.

What do you feel is the most important thing you can do this summer to reach those goals?

Just get in the miles and do what others don't want to do.

What is the best piece of advice you can give your teammates about running?

Let running become an obsession, and addiction. Only then will you achieve greatness.

Cassidy Long, Freshman

Personal Records:

2 mile- 13:05, 1600m- 6:11

XC Accomplishments:

Finished fourth in the MSL Buckeye meet as an 8th grader in a personal record time of 13:05

Was the team's top finisher at the Cambridge Invitational as an 8th grader, placing 10th

Helped her team win MSL Buckeye titles in 2010 and 2011

Short Answer: What / Who is your favorite?

Athlete- The Fab 5 :) (MT, JZ, CP, KS, CL)

Sport- Why, Cross Country, of course

Movie- Forest Gump

Running Song- The Fighter by Gym Class Heroes

Running Route- Bridge to Ridge trail (dirt trail near the high school that follows Little Walnut Creek)

Running Shoe- Saucony

What do you love the most about running?

Being able to beat my personal records and seeing how much I improve.

What is your all-time favorite cross country memory?

I really love all the bus rides, everyone is so pumped up to run! But, I really favor the 2010 Dr Bender Race.

What are your goals for this upcoming cross country season?

To try my best, keep up with some of the older girls, and break 21 minutes for the 5k.

What do you feel is the most important thing you can do this summer to reach those goals?

To get lots of miles in (last week I hit 27.3 miles) and to stay injury-free.

What is the best piece of advice you can give your teammates about running?

Always try your best and make sure at the end of the season you can say you gave all you had.