Today we chat with Sac-Joaquin Section, Del Campo HS runner, Matt Case. If you were to try to identify the runner who was the biggest surprise to place at the state meet and was the most improved from the previous season, Case would have to be near the top of your list. You can see the amazing jump of times from his PRs below from his junior to his senior seasons. As he correctly identified, his 1600 PR from his junior season was his most competitive. However, for a runner to go from 2:07 to 1:52 in the course of one year is astonishing. Case will be a great addition to the Sacramento State's current freshman class which includes teammate Dan Mitchell and Clayton Valley's Nathaenal Litwiller who coincidently just finished right behind Case at the state meet in 3rd place.
1) What were your PRs for the 800, 1600 and 3200 at the end of your junior season?
Haha. Junior year, well they were:
800 : 2:07
1600 : 4:29
3200 : 10:01
Only the 1600 was any good. I pretty much sucked in the other two.
2) What are your PRs now for those races now?
Huge improvement in 1 year:
800 : 1:52.20
1600 : 4:17.61
3200 : 9:25.80
3) What do you feel were the reasons for the improvement you had this past season?
Well first of all, I'm lucky enough to have one of the most experienced and talented coaches there is out there (long time Del Campo coach, Bob King). This season we didn't change anything that much from past seasons. We added an additional day where we did 'hill sprints' which are supposed to help with speed, so, if i were to take a guess, that was a major help. I also worked out harder, ie. ran intervals much faster (i used to slack on those days), ect...
4) When did you first realize you had a shot to make the state meet?
The first time I realized I had a shot was when I ran 1:56.58 at the Viking Classic in Santa Rosa. I felt good and after I got home, I checked the SJS 800 leaders and I was among the top. I also thought I could make it in the 1600 due to my 4:17.61 which was second fastest in the section only behind my teammate Dan (Mitchell). All i needed to do was choose which event would give me the best shot and it turned out to be the 800.
5) Once you got to the state meet, what was your goal (time or place)?
At prelims, I just wanted to make finals. As for what time, I was hoping for somewhere in the 1:51's but I was perfectly happy with the time that I got. Once I got in the finals, I was going for a podium spot, of course I was aiming for the win.
6) Will you continue to race this summer and where will you be attending college?
Over the summer, I may do a few road races but nothing too much more than that other than training. Next year I'll be heading off to Sac State to run and major in Criminal Justice. Dan is also attending Sac State.
7) What would you say a typical week looked like for you from Monday through Sunday?
On Mondays we would always have intervals. They differed week to week. One week being 5 repeat miles to 6 repeat 800s the next, then the occasional speed workout. (more speed at the end but still not extensive) All with 1-2 mile warm-up and 1 mile cool-downs.
Tuesdays were more of just a recovery day from Monday and ran 8 or 9 miles easy with a pick up for the last 3 miles.
Wednesday was hills. In the middle of the season, we were up to 5 hills a day. The hill is about 3/10 of a mile and fairly steep. Overall mileage- 8-9 miles (run out to hill and back included)
Thursdays depended on what the schedule was for the weekend. Meet on Sat- 10 hill sprints (run only the steepest part of the hill), meet on Friday- 5 miles easy and hill sprints postponed to Sat. About 8 miles total.
Friday is an easy run. 5 miles if there is a meet on Sat, If there is no meet, 7-8 miles.
Saturday- Usually a meet day but if there was a meet on Fri, we would do hill sprints on Sat, otherwise just 8 miles w/ a pick up at the end.
Also run 4 miles in the mornings on Mon, Wed, and Fri.
8) What would you say were some of the track workouts that you did that you think helped you run 1:52 in the 800?
As for the 800, I truly don't know which workout helped the most. Like I said before the only new thing this year were the hill sprints so it may have been that. I did really enjoy repeat 800s and 400s though. It may also be that I have just had a lot of speed all along and just hadn't discovered it until this year.
You are welcome. It has been a great season and I am looking forward to the upcoming years of running in college!
Thank you very much for your time Matt! AJC
Haha. Junior year, well they were:
800 : 2:07
1600 : 4:29
3200 : 10:01
Only the 1600 was any good. I pretty much sucked in the other two.
2) What are your PRs now for those races now?
Huge improvement in 1 year:
800 : 1:52.20
1600 : 4:17.61
3200 : 9:25.80
3) What do you feel were the reasons for the improvement you had this past season?
Well first of all, I'm lucky enough to have one of the most experienced and talented coaches there is out there (long time Del Campo coach, Bob King). This season we didn't change anything that much from past seasons. We added an additional day where we did 'hill sprints' which are supposed to help with speed, so, if i were to take a guess, that was a major help. I also worked out harder, ie. ran intervals much faster (i used to slack on those days), ect...
4) When did you first realize you had a shot to make the state meet?
The first time I realized I had a shot was when I ran 1:56.58 at the Viking Classic in Santa Rosa. I felt good and after I got home, I checked the SJS 800 leaders and I was among the top. I also thought I could make it in the 1600 due to my 4:17.61 which was second fastest in the section only behind my teammate Dan (Mitchell). All i needed to do was choose which event would give me the best shot and it turned out to be the 800.
5) Once you got to the state meet, what was your goal (time or place)?
At prelims, I just wanted to make finals. As for what time, I was hoping for somewhere in the 1:51's but I was perfectly happy with the time that I got. Once I got in the finals, I was going for a podium spot, of course I was aiming for the win.
6) Will you continue to race this summer and where will you be attending college?
Over the summer, I may do a few road races but nothing too much more than that other than training. Next year I'll be heading off to Sac State to run and major in Criminal Justice. Dan is also attending Sac State.
7) What would you say a typical week looked like for you from Monday through Sunday?
On Mondays we would always have intervals. They differed week to week. One week being 5 repeat miles to 6 repeat 800s the next, then the occasional speed workout. (more speed at the end but still not extensive) All with 1-2 mile warm-up and 1 mile cool-downs.
Tuesdays were more of just a recovery day from Monday and ran 8 or 9 miles easy with a pick up for the last 3 miles.
Wednesday was hills. In the middle of the season, we were up to 5 hills a day. The hill is about 3/10 of a mile and fairly steep. Overall mileage- 8-9 miles (run out to hill and back included)
Thursdays depended on what the schedule was for the weekend. Meet on Sat- 10 hill sprints (run only the steepest part of the hill), meet on Friday- 5 miles easy and hill sprints postponed to Sat. About 8 miles total.
Friday is an easy run. 5 miles if there is a meet on Sat, If there is no meet, 7-8 miles.
Saturday- Usually a meet day but if there was a meet on Fri, we would do hill sprints on Sat, otherwise just 8 miles w/ a pick up at the end.
Also run 4 miles in the mornings on Mon, Wed, and Fri.
8) What would you say were some of the track workouts that you did that you think helped you run 1:52 in the 800?
As for the 800, I truly don't know which workout helped the most. Like I said before the only new thing this year were the hill sprints so it may have been that. I did really enjoy repeat 800s and 400s though. It may also be that I have just had a lot of speed all along and just hadn't discovered it until this year.
You are welcome. It has been a great season and I am looking forward to the upcoming years of running in college!
Thank you very much for your time Matt! AJC
No comments:
Post a Comment