Other than the obvious talent and work ethic of this year's class of Foot Locker Finalists from Pennsylvania, each of these runners share something else – they dreamed and planned for their accomplishment long before achieving it.
Conestoga senior Liz Costello had some great races in track as a junior, and decided that with a full season of cross country – after trying it part-time around her soccer schedule as a junior – might be a way to improve her 800 time in track. All she did during this stellar season was surprise herself, begin to believe the results were earned, and rode the building confidence the whole way to San Diego.
For Hatboro-Horsham senior Josh Hibbs, it didn't look like he was on track for such a great race at the Northeast Regional according to Head Coach Bob Ayton. "He struggled at Carlisle, Districts, and at States, where he finished 9th. But he got an invitation to the Mid-East Championships in Ohio, and when he finished as the first Pennsylvanian, it was a big confidence boost. And this sport has a lot to do with confidence."
"And Josh loves to race. When we cancelled the trip to Manhattan because of the rain, Josh was the only one not happy about it. He had this look on his face for about a week."
For Council Rock North senior Keith Capecci, there was improvement from day one. According to Head Coach Dave Marrington, and Capecci, this was the first summer where Keith did the full training. And similar to Ayton's approach at Hatboro, Marrington likes to give ownership of the training to the athlete. "I like the kids to own the program. Keith knew what he had to do to get ready for races, so I gave him control over a lot of his workouts. I'd suggest things. I would explain why, and he usually agreed. Sometimes he would suggest another idea, and if he could give me a good reason, he would win. One time he just wanted quarters because he felt he needed a spark."
Liz Costello, Senior, Conestoga
Coaches: Mark Tirone, head / Ryan Comstock, assistant
by Ryan Comstock... Stello's summer training began after a long track season that ended with a huge 2:12 800 pr at NON. The plan after that was to bring her along gradually throughout the summer. Progression and consistency is a major component of her training. She spent the entire summer in Kiawah, SC (flat as a pancake). In her training packet she was able to create her runs within the week as it fit her. Basically, each week is divided into Days A though G. There are suggestions or guidelines of the best way to arrange the runs, but basically the summer runs are laid back enough that she can work it out around her busy schedule of lying on the beach all day. Also, minutes are used, not mileage. This is to keep her from pounding her runs too fast. 3-5 mins of barefoot jogging, technique drills and dipping the legs in cool water after runs, and plenty of core work are all regular routine. Very basic lifting routine is a given.
Conestoga Head Coach Mark Tirone,
Liz Costello, and Assistant Coach Ryan Comstock.
Liz returned to Conestoga hitting about 35-40 miles a week (no two-a-days during the summer, one low key 4 mile race).
During preseason the runs became much hillier than she was used to at Kiawah but adjusted with little or no problems. She worked up to 45-50 miles per week. Lots of 1000m repeats on grass. We put a major emphasis on the Paul Short meet. Liz did not race the weekend before (Bulldog at Rose-Tree) and her training had a slight taper the week heading in. We knew this would have potential to be a key moment in her season. Finding ways to get the most out of an athlete through the daily atmosphere you create for them, etc. is something I believe is almost more important than what your mileage is or what workout you do. Breaking up the season and gearing for this meet is one example. Several reasons this meet was a major focus was that this is the district course; it's flat so fast times are a given (boosts the confidence level) and national level competition. Liz was beginning to believe she was pretty good. But after leaving Lehigh she knew that she wanted to be among the best and that it is where she belonged. That was exactly the atmosphere we wanted to create for her. Heading into the second half of the season Liz went into every race and workout knowing she could handle whatever was thrown at her. We trained through all our league meets (Liz still set course records at Upper Darby, Radnor and Haverford's home courses – same courses as former FL finalist Rachel Hixson once ran).
Costello with 800 meters to go.
The week between Tennent Invt. and Central Leagues. Liz was very stressed from school, colleges etc. during her workout (I believe it involved 600's and a few 1000's) she was struggling for the first time all season. She was wearing a Heart Rate monitor which we use now and then to control recovery better. After hitting 600's in times that should be easy her HR was at 197! Her recovery time is always superb, but that was not the case this day. We shut her down the rest of the week with a few easy pool sessions. She was able to bounce back very quickly after that.
Nothing changed training wise until districts where the mileage was backed off just a bit. We spent the whole week leading to states on grass. All runs were about 20 min. Twice we did some repeat figure 8's of about 800m at 5k race pace. But basically, if she was missing anything in training at this point it was too late so the philosophy was to just keep her feeling sharp and providing a very relaxed fun, 100% stress free atmosphere. I cared more if she was smiling and laughing everyday than I did about the quality of her runs.
After states. Our plan was to just chill for a week with training we went back to runs of about 40 - 45 mins. where she would just run how she felt, which was pretty sore for the first half of the week. With all the emotions of wining a state championship like Liz had I understood that it would take some time for things to die down and she didn't expect to feel as in control of how she felt on runs like before. With that in mind. A weekend off racing where she could just sleep in and just take a mental break from competition was much needed. She gradually geared back up the week of Mid-East with one hard workout of long repeats at an intense effort. Mid-East created the perfect atmosphere we needed before regionals. A meet where the results do not mean everything yet some top notch competition reminded her what it is like to be pushed for an entire 5k race. She got her sub-par race out the way without any consequences. Now she can go into regionals with a little bit of an attitude, without sacrificing her confidence. With Liz being a 'track girl' we hit the track for a short workout where the goal was for her to head to NY feeling quick again. 3x600m, first 400 we hit 81-83 then changed gears and crushed the last 200. she averaged sub 1:55. This was followed by 4x200m, slow to fast (40, 35, 34, 30). After we previewed the course in NY we went away from everyone else and spent about 5 to 10 mins releasing any tension while visualizing the perfect race and overcoming every and any type of obstacle with ease. Keeping her relaxed was very important. The night before I made sure our kids were constantly laughing and having as much fun as possible. Our goal was to qualify and nothing else. I told liz that after the bridge the qualifiers are usually determined. If you find yourself in a position that isn't a lock to qualify – use your 800m training to your advantage, take a risk and go for it.
We kept mileage lower, around 25-30 for Nationals, no hard runs, no killer workouts, just maintain. I think our state meet gives us the advantage at regionals, but trying to maintain a peek for the national meet is very very difficult to manage. The workout we used the week of the meet – 5x400, first 200 fast, back off a bit for the next 100, then close with a blistering final 100m.
Keep in Mind this XC season was all just prep for Spring track!!! She is taking 1 week totally off, next week 1 or 2 easy 15 min runs. then it starts back up with a running 5-6 days a week. First race was a 5:06.00 Mile and a 59.2 lead-off split in the 4x400 at Chester County Championships (1/9) at Ursinus College. To Be Continued….
Josh Hibbs, Senior, Hatboro-Horsham
Coach: Bob Ayton
Has now coached two Foot Locker Finalists: Russ Coleman (1994) and Josh Hibbs.
Goal was to up the miles, keep him healthy, and develop strength from endurance.
Took a three week vacation to Yellowstone National Park, so he did not get started too early.
Began training the 2nd-3rd week of July, and went right to two-a-days.
5-6 miles in AM. 3-4 miles in PM. Daily.
Weekends on their own.
Hibbs got up to 80 miles quickly.
Picked as team captain. "I put a lot of pressure on them to run the program. When you give ownership, they get into it."
Josh Hibbs with coach Bob Ayton on the day before the finals.
Yes, it was in the 70's while you guys in PA were getting snow.
1st week of August: As captain, Hibbs organized a trip of the top 10 guys to the Poconos to train. Assistant Coach Craig Kipe cooked for them. 70-80 miles during that week with lots of hills.
Late August: Hawk Harrier XC Camp in Maryland sponsored by Saint Joseph's University.
Goal was to run with the counselor and make him work a little. About 75 miles. Mostly strong, but not hard runs.
Kept 2-a-days, and Josh went up to 90 miles through Labor Day.
Stopped 2-a-days first week of school, but kept morning runs two times a week for a few weeks. Total for summer and fall - 1,200-1,300 miles.
No speedwork until October.
Used Wednesday meets during September and October as speed workouts. Suburban One One League is tough. Did not back down on Saturdays.
Capecci and Hibbs were together at 3/4 mile.
Josh lives on repeat miles (5 to 6 per workout).
Start at 6 minutes with each faster. Five minute rest.
Between Northeast and Finals, he did the anchor of the DMR on 12/3 in 4:30.1.
For pace, did 12-14 quarters at 70 second pace several times during the season, some before school and during season. Mainly on bad-weather days.
"I was influenced by a former runner who won states in swimming. 'Don't cut the mileage.' So we kept Josh at 70 miles through December 3rd. His first taper was for the Foot Locker Finals."
Keith Capecci, Senior, Council Rock North
Coach: Dave Marrington
Has now coached two Foot Locker Finalists, Danny Coval (1999) and Keith Capecci
Council Rock North coach Dave Marrington with Keith Capecci.
Capecci started talking about getting to San Diego at the end of spring track. This was his first season doing the Council Rock North summer program, running 40-50 miles per week through July. Up to 60 a week during August. Ran every workout without injury, and kept getting stronger all season. Every week he ran, he improved. "I don't think he has come close to what he is capable of."
Came into two-week camp just before school in the best shape of his career. Averaged 100+ miles a week on two-a-days for those two weeks. Used to do three weeks, but school now starts earlier. "I think 100 miles on one-a-days is too much for a high school athlete."
After school started, Capecci went to 70-75 a week on two-a-days, on four days a week with easy AM runs of 5-6 miles. (Monday, Tuesday, Thursday, Friday). Meets were on Wednesdays. Ran big meets at 95%. "I never tell an athlete to slow down in a meet, but Keith intuitively understood not to waste energy setting PRs. He did what he needed to do to win, which effectively fit into his workout schedule, replacing an interval workout. It was like mile repeats with no rest." Ran harder on Saturdays.
Did tempo runs every week during the season on either a Tuesday or Thursday with Wednesday meets, or on a Monday or Tuesday when dual meets were over: 20 minutes at prescribed pace. Five minute rest. Then back for 15 minutes at the same pace. Did once a week until December 5th.
Mixed in speed throughout the year. "I believe in working on weaknesses early, so for Keith, back in August, we were working on speed." One week of 10 second and shorter all-out downhill sprints every other day. Did one "Australian Week" with workouts from Arthur Lydiard. "The kids hated it. One day they're bounding hills, and the next they're running fast downhill. It does seem to increase their leg speed. But there's a certain amount of pride when they complete the week. And they start thinking they're fast."
Also worked out with Rock's best 800 guy the last few weeks. Did 'Hollows', a sprinter's workout. 40 meters from dead start into 5k race pace and try to build on that a little – then 40 meters as fast as possible emphasizing "five quick hands with power drive, not to accelerate with your legs, but with your hands. Move your hands fast and your legs will follow. I am looking for that change of speed that no one will notice. That subtle change that good running backs have." Then decelerate for 40 meters. Called hollows because they are like inside-out striders. Usually do six with full recovery. Did for three weeks, and never did beat the half-miler, but Keith kept getting closer and closer until he was only a couple of strides behind. Use as a race tactic for passing with authority.
Last few weeks went back to Keith's strengths, "because I want him to feel confident." The '20 on-5 off-15 on' tempo workouts (once a week) were at 5:08 to 5:10 pace. Good lactic workout. Week after Northeast, did the tempo on Tuesday, repeat 1000's at 2:56-2:57 pace on Thursday, and raced 3000 indoor on Saturday 12/3 (8:53.1). Stayed at 70 miles per week up through Northeast Foot Lockers.