Today we chat with defending state Division II champion, Ayala HS senior, Steven Khan. He won his state meet race last year with a time of 15:02.6 which was the 5th fastest time overall and the fastest non senior in the field. Khan qualified to run at NXN and finished 30th in a field of 195 with a time of 15:39.7 on the 5000 meters course. Unfortunately his Track and Field season came to a sudden end due to an injury but he is back this year running better than ever. He is currently undefeated this season including taking The Great Cow Run with a time of 14:28.9 on the 3 mile course. Khan will be racing this Saturday at the ultra-competitive Woodbridge Classic. Our Milesplit team will be onsite covering the meet.
1) What sports did you play before high school? Any running experience before high school?
The only sports I played were Basketball, Soccer, and Baseball but I stopped to focus on running when I was in 7th grade.
2) What do you remember the most about your first two high years in cross country and track and field? Proudest accomplishments? Who were the older teammates that you learned from as you started out your high school career?
Proudest moment of my first two years of cross country was being the number 3 on our varsity squad. Also named one of the top freshmen of the year along with my teammates Boris Zeissig, Evan Rice, and Joey Kim. During track my freshman year, I broke 10 minutes in the 2 mile which was a major goal of mine that season. The older teammates who I learned from those two years were Anthony Avila, Gabriel Amancio, and Christian Barajas.
3) When do you feel like you made the jump and started to believe that you could run with the best runners in the state?
After my sophomore year, I felt very motivated to have a big junior cross season after a disappointing track season. I started to get into great shape over the summer and felt confident going into the season. After the first race at Great Cow, I ran 14:36 and realized that I had beaten some very respectable runners. Building off that, I competed well against the top ranked guys. My confidence was greater than ever and I knew that I was on the verge of being one of the top ranked runners in the state.
4) Your junior culminated with a state championship in Division II and a 30th place finish at NXN. What was your race plan going into both races? What do you feel like you learned from both experiences that will help you this season?
Going into the State Meet, my Coach told me to stay calm and just run like I had all year. I specifically remember Coach DiMarco telling me, "You've had a great season, now finish it!". He wanted me to be in a good position at the first mile, stick with the pack the second, and push the last mile hard. I went in and executed a great race and came away with the State title! Going into NXN, it was a bit intimidating knowing that I was up against all of the other State champions and much more from the entire the nation. My goal coming into Nationals was to be All-American, but unfortunately came up a bit short in 30th. I feel that I have plenty of post-season experience with me this season and it will help me calm my nerves going into bigger races.
5) Your Track and Field season was cut short due to an injury. What were you dealing with and how frustrating was it not to be able to race in the spring?
This past spring my track season was unfortunately cut short due to a stress fracture in my second metatarsal. This was extremely frustrating for me coming off a great cross season and being side-lined after the first track meet of the season. I had big goals for times and post-season racing which were suddenly out of reach while I watched all of the top ranked runners compete at the state meet.
6) Did you do anything differently this summer as you prepared for your senior season?
Coming into the summer my coach didn't want me doing too much too fast and re-injuring myself so I started by doing half my runs normally and the other half on an Elliptigo. As I started becoming stronger, we slowly increased more mileage and less on the Elliptigo.
7) What does a typical week look like for you training wise? How many workouts? Distance of your long runs? Pace per mile of your typical road runs? Morning runs? Strength work?
A typical week for Ayala Cross country will consist of 2 to 3 hard workouts and the other days will be either a medium paced run or recovery run. Long runs are usually 14 miles and my teammate Zach Arias and I can usually run about an average of 5:50-6:00 pace. Our typical road runs will be anywhere from 6:10 to 6:45 depending on the type of run. We run in the morning every day in addition to 2 or 3 double days in a week. Ayala's strength training consists of various core exercises and weight room.
8) You had a coaching change after your freshman season. Who coached you before and who coaches you now? What have you learned from both coaches?
My freshman cross season, I had Coach Staab,Coach Mario, and Coach Colquitt. One major thing that I learned from these three great coaches was that no matter how young or how small I was, that I could compete at a high level and mix it up with the varsity athletes. They inspired me to want to run at a high competition level. After that first season, that coaching staff resigned. I was heart broken and the team was at a major loss. For my freshman track season, Coach DiMarco took the job as head track coach. I had quickly adapted and became fond of his training style. Along with Coach DiMarco, Coach Vera, a recent high school graduate, took the assistant coaching job along with Coach Muniez. I quickly bonded with all three coaches. Coach DiMarco has been my coach since freshman track season and has revolutionized my running career. He inspired me to become what I am today and made me realize that running is my true passion. Coach DiMarco is all about dreaming big and working hard. Coach DiMarco sets a high standard for all of his athletes and will do anything in his power to make him or her a better runner. Sadly Coach Vera and Coach Muniez have moved on from the assistant coaching positions and now have been filled by Coach Emily and Coach Wess. They're siblings and also ran for Ayala High school. These two spend their own free time to come help out in assistant coaching position and do everything they can to make the program better.
9) Favorite XC course? Favorite XC invitational? Favorite XC workout? Favorite long run? Favorite TF invitational? Favorite TF event? Favorite TF workout? Favorite running opponents? Favorite free time activity?
My favorite XC race would probably be Woodward Park/Clovis Invite because it is a true course of dirt and hills. My favorite XC workout would be hill repeats because my team and I pound out each rep hard and we know we're doing it for each other. My favorite TF race would be the 3200 because I feel I'm more of a strength type runner and my Favorite Invitational is Redondo because they always generate a high energy meet. My favorite track workout is mile repeats because it truly shows me what kind of shape I'm in. My best running opponents would be my teammates and league competitors because they bring the best out of me! In my free time I enjoy hanging with my friends, going to the movies, and going swimming!
10) How much of a factor will running be when it comes to your college decision? Have you narrowed your choices down or are you keeping your options open at this point?
I think that running will be a big part of deciding on which college I will attend next year. In addition to running, I'm looking for a good university to further my education. As of right now, I haven't narrowed it down and my options are open.
11) What races are you most looking forward to this season? Any goals you would like to share?
I'm excited for Woodbridge, Clovis, and the Post-season. My ultimate goal this season is to get back to the state meet and defend my title. Also qualify for NXN and become All-American.
12) Anything else you would like to add.
Only thing I want to add would be that no one should take HS running for granted because you won't understand how much you miss it until you get injured or become sick. Believe in your dreams.
