Today, we catch up with St. Ignatius graduate, Ellie McCuskey-Hay. At the recently concluded California State Meet, McCuskey-Hay won her first state championship in the long jump with a jump of 20'3.5". She also anchored the SI 400 relay team to a 4th place finish at the state meet. During her career, McCuskey-Hay won 11 Central Coast Section titles in the 100, 200, 400 relay and long jump. She will be competing at the University of Oregon next year after her spectacularly successful high school career.
1) When and how did you get your start in track and field? What other sports did you play before high school?
My dad introduced me to the sport of track and field around the age of 9, and I instantly fell in love with it. At first, I was not sure how far it would take me. Then a year after I started I won the AAU West Coast Nationals 200m in Reno, Nevada, which proved to me how much potential I had.
I played CYO basketball, volleyball and did competitive gymnastics on top of track.
2) What led you to attend St. Ignatius? What attracted you most to the school?
I was attracted to Saint Ignatius College Preparatory because of its diversity, rigorous courses, strong track program and school spirit. I felt like I belonged in the community and meshed with the people here. Even though I have to commute 40 minutes to school, I thought it was worth the commitment and sacrifice. I was confident that the track coaches would help me grow as a student-athlete and develop in areas that I had room for improvement in.
3) You were already a very experienced track and field athlete by your freshman year. What were the biggest challenges for you as a freshman athlete? What was par for the course and no different than what you have faced before high school?
Some challenges I faced coming in freshman year were having to adjust to more meets and taking recovery more seriously. I realized how demanding high school track could get and discovered that discipline was key to success. I sometimes felt overwhelmed with my schedule and had to gain experience with managing my time efficiently. Between dual meets most Wednesdays and highly competitive invitationals on Saturdays, I needed to get ahead on my schoolwork and learn how to prioritize. As an overachiever, it was hard for me not to put my all into every single thing, but I learned that balance was important.
4) What were some of the highlights and proudest achievements from your freshman season?Although my entire freshman season was full of thrilling experiences and accomplishments, my proudest moment was my second place finish in the 100m at the California Interscholastic Federation (CIF) state meet. My time had already dropped a few tenths from 12.15 (my first school record) to 11.81. That race at the state meet was so surreal and exciting because I blasted an 11.52, which was nearly three tenths faster than my former PR. I never would have imagined I could do that in front of a huge crowd running against older athletes, and I shocked everyone. (Doug Duran photo)
5) What about your sophomore and junior years? What do you feel were your most outstanding accomplishments and highlights for you?
My most thrilling moments sophomore year had to be my stellar performances at Arcadia invitational, Saint Francis, Western Catholic Athletic League (WCAL) and Central Coast Section (CCS) championships and the CIF state long jump finals. At Arcadia, I posted a personal record in the 200, running 24.57 into a slight headwind, and I knew that I had way more potential. Saint Francis was an epic meet because I ran 11.62, which was only a tenth away from my PR. I stayed consistent with my 100s that season and I never took that for granted. I was a 2x WCAL and CCS champion, which very few people have ever accomplished in a single season. My junior year was a step up because I was determined to brush aside my hardships from sophomore year and make the best of my junior season. I started off strong at the winter championships, earning a title as the state champion in the 60m dash, posting a time of 7.49. I also medaled in long jump, 150m, and 300m. I had a breakthrough in the 200 with a time of 32.90 wind aided and a legal PR of 23.96 at CCS top 8. That same day, I ran an 11.55, and just a week or two before that I placed 4th place at Arcadia with a time of 11.52. I claimed my crown at CCS in the 4x100, 100 and 200, which was an exceptional day. I was extremely proud of my relay for showing great technical improvement and demonstrating teamwork. We broke our school going 47.17, but we were not done yet. Soon after, we ran 47.11 at CCS trials and experienced pure joy with each other. What I will never forget is my 100m trial at states where I rose to the occasion and ran 11.43 to move on to the final unlike sophomore year. I got the job done in my other events, placing in long jump for the third year in a row and in the 200 for the first time.
6) You have to manage running, relay and field events at the most competitive meets. How do you manage all the events so you can compete at your best in each?
It is not easy to manage all of my events, and it can be demanding both physically and mentally. Some of the earlier season meets are not as demanding on my body because I don’t compete in all four events, but the most competitive and nationally known meets test my physical endurance and mentality. At these meets I usually compete in all four events: 100m, 200m, 4x100 and long jump. My field event often overlaps with a running event, so it can be challenging to go back and forth. The unexpectedness can be exciting, but it also requires a flexible and open mindset. I like doing it all because my versatility is a skill that sets me apart from many high level athletes, but that can come with pressure to do well in everything. I mostly put that pressure on myself ever since I set the bar so high my freshman season. I realize that everyone has off days, and it is important to give yourself grace even if you do not meet those expectations.
7) What does a typical training week look like for you? When are you sprinting? Jumping? Relays? Weight training? Anything else?
A typical training week starts off strong with an intense workout on Monday, whether it be jumping drills/plyos or longer intervals. I usually do a lot of repetitions with jumping exercises, such as short approach, penultimate steps, box jumps, etc. My longer intervals are typically 300 repeats and down, so 3x300, 2x200, 2x150. Tuesdays would then be a lighter day, so I would work on handoffs with my relay team or focus on recovery with resistance bands and heavy stretching. I will try to take advantage of this day to target my upper-body and my core., while taking it easy on my lower body. On Wednesday, I usually focus on technique in long jump and I combine that with some power/form running. My coach has me use wickets for about 40m for my turnover speed and body position. Another exercise that is used for fast twitch muscles is the weighted sleds. While every other day I train with my high school coaches, I see my dad on Thursday and zone in on block starts or do 150m repeats. Fridays are usually pre-meet days, so I do a quick warm up and some more block starts before my ice bath ritual.
8) Tell us about the coaches who have coached you during your athletic career and what you have learned from them.I will start with my dad who has been my track coach for the past ten years of my life. He has taught me so much about commitment, and how talent can only take you so far. I have learned that dedication, hard work, and perseverance bring people to the top and separate them from the rest. I have thought about giving up during workouts where I struggled or moments when no one was watching me, but I never let myself lose sight of my dreams. I pushed through and remained resilient, but this work ethic could not have been possible without my dad as my mentor and role model. My high school coaches have also taught me valuable lessons, like the power of patience, self-respect, and a growth mindset. While I progressed throughout my high school career, I had some ups and downs especially in long jump. I surprised myself at the state meet my freshman year, jumping 19'7".75 and I was always close to that mark, but never passed it. However, I stayed determined to reach my goal and my jumps coach reminded me that my time would come as long as I let it happen on its own. Through these hardships, my coaches reminded me to be positive and believe in my potential. I found that the only person holding me back was myself, and I needed to reframe my mindset and see the silver lining in things. My coaches' constant support and encouragement helped shape my character as an athlete, most importantly. (Marin IJ photo)
9) Favorite track invitational? Favorite track event? Favorite track workout? Favorite pump up song? Favorite free time activity?
My all-time favorite track invitational would be Arcadia because the energy from the crowd is unmatched and elevates the sport on another level. The meet has great gear, media coverage, professional interviewers, enthusiastic and passionate announcers, and the best of the best from across the nation. All of these factors make the invitational incredibly special and one of a kind.
My favorite track event is long jump because it is freeing and empowering. The most thrilling part is the time spent in the air, and it feels like nothing is in your way. After my breakthrough season, I am more confident in long jump and it comes naturally for me by now. I love to perform in front of a big crowd and have them clap along with me.
My favorite pump up song is "All the Stars" by SZA and Kendrick Lamar.
My favorite free time activity is either hiking with my family and friends or trying new matcha places
10) You had many colleges to choose from to continue your educational and athletic career. What led you to choose the University of Oregon?
I chose the University of Oregon because the team environment was welcoming and inviting. Everyone on the team seemed humble and appreciative of their opportunities, which I admired. In addition, the coaching staff expressed great interest in me and saw me as a benefit to their program. Compared to other schools, I felt like the school valued me as a person first and as an athlete second. The resources at UO are incredible for student-athletes, including a dining hall, sleep pods, acupuncture, cool and warm tubs, nutritionists, and academic counselors. On top of this, the campus at UO is surrounded by nature and outdoor activities, which is another element that drew me into the school.
11) Now that you are a senior athlete, what advice would you give a young, talented athlete who has aspirations of competing at the state level?
The advice I would offer for a young, talented athlete who hopes to compete at the state level is to be disciplined and move on from losses. Although I felt like having fun and going out with friends every weekend, I prioritized my health and sleep so I could perform at my best. I have always been a highly competitive person since I was a kid, but I discovered that losses do not define your worth or make you any less than you were going in. At national meets like Nike Outdoor Nationals, I had many athletes pushing me more than I expected and some losses I faced were frustrating. But I learned that dwelling on the past and thinking about what you could have done differently will not move you forward. I eventually accepted the losses and used the moments of defeat as fuel. Rather than putting attention into one aspect of your life, student-athletes have to maintain a balance between academics, athletics, and a social life with built in routines. As a student-athlete, you need to be an ambitious and motivated person who is willing to make sacrifices. I had to make many sacrifices during my high school career, but I do not regret any of those choices because I was able to turn my dreams into reality. Track gave me a purpose, and I think it is important at a young age to determine if you enjoy your sport enough and find a purpose in it. Your sport should never feel like a chore, but rather an activity that is worth your time and effort. Additionally, all of your hard work will pay off in the end and the most successful athletes understand that their journey may be different than someone else's.
Thank you very much for your time! AJC
