At Monday's California High School Indoor Invitational, La Costa Canyon TC runner Emma Abrahamson, roared to victory in the girl's mile with a time of 4:57.66. She beat the previous track record of 5:09.20 by La Quinta TC's runner Megan Huebner who went on to run 4:50.59 during the 2013 track and field season. It was quite an eye opening time for Abrahamson who won the race by close to 10 seconds over 2nd placer, Kimberly Coscia. Abrahamson is a 4 time CA state XC meet participant who has been a big part of La Costa Canyon's team success with a 2nd place finish in Div. I in 2010, 2nd place finish in Div. II in 2011, 2nd place finish in Div. II in 2011 and a 4th place finish in Div. II in 2013. She has also qualified for 2 CA state meets in track by winning the San Diego Section in the 3200m. in 2012 with a time of 10:36.70 and the 1600m. in 2013 in 4:54.02.
1) Tell us a little about this past Cross Country season. Highlights for you and the team?
This year’s cross country season was very different than I would have expected. We graduated many of our top runners and I had no idea how we would do as a team going into the season. I trained hard over the summer with some younger teammates, and at practices I would try to predict how our team would compare to previous successful years. Our first race proved that our team was at the same level as the year before, if not BETTER! I think that our biggest highlight as a team in cross country was our League Finals. We placed 4 of our runners in the top 5 and 8 in the top 20. Individually, my highlight was probably placing 3rd at the Stanford Invitational for the 3rd time, or winning CIF San Diego for the second year in a row.
2) Did you do anything different as far as winter training in comparison to other seasons? Mileage? Workouts?
This winter's off-season has been a huge change for me. I trained with Prolific Athletes in Carlsbad for two months. I have been running significantly less mileage than cross country season and even previous track seasons. Rather than doing longer tempos and steady runs every day, I started off with short speed work, and eventually worked my way into longer, fast intervals. Then a couple times a week I would do a longer recovery run. My workouts varied, but there were a lot of fast 200’s or 400’s in every one. I also started strength training and weight lifting, which I think has helped significantly.
3) What was the race plan going into today's race? Tell us a little about the race itself and how if unfolded for you. What was the biggest adjustment for you racing indoors compared to the outdoor tracks?
I didn’t really have much of a race plan, since running on an 145 meter indoor track was completely new to me. The lap times were hard to keep track of (I was aiming for 26-27 seconds a lap), but I just told myself to run as fast as my body could handle for 11 short laps. There was no clock when I got down to the track which was surprising, but it didn’t really alter my mentality. It was a lot different than running on the normal 400 meter track. It seemed like every step I took I would hit another turn! The race was very calm. I took it out fast and I couldn’t hear if anyone was behind me or not because of my stomping feet around the turns. I settled into my pace, and once I hit 5 laps to go, I decided that it was time to start picking it up a bit because there wasn’t that much left! Before I new it I had one lap left and then it was over!
4) What did you think when you saw or heard about the time you ran? What are your PRs in 800, 1600, 3200?
I was really surprised when I looked up and saw my time after I finished, because people had told me that it was hard to go a good time on a track that small, so I was excited! I was happy that I could focus on how my body felt during the race, not a clock telling me that I went out too fast or I am slowing down too much. I haven’t run the 800 that much, but I look forward to running it this year! My PR is a 2:19. 1600 - 4:51. 3200 - 10:24.
5) Looking ahead to the outdoor Track and Field season, what are the invitationals you are most looking forward to racing?
I am most excited to run at the Stanford Invitational, possibly the Mt. SAC Invitational, and Arcadia Invitational in the 3200 for the 4th year! That’s always a fast and fun race. I hope to compete in some post-season invitationals too!
6) Tell us a little about your coach and how he has helped you get to where you are today.
My coach, Bill Vice, has helped me grow as a runner throughout the four years I have been at LCC. We have grown such a strong relationship and he has taught me so much about running that I didn’t know before entering high school. He always finds the time to talk to each runner personally and see how they’re doing and asks what he can do better as a coach. Coach Vice always has a smile on his face and he knows how to make everyone feel that they are a big part of the team. He has taken on a lot of responsibility these past couple years, while enjoying it along the way. This is going to be his first year head coaching distance track, and I have a feeling that our team is going to be better than ever before! I am happy that I can experience my last track season with him as my coach!
| 1,600 Meter Run (Graph) | 4:51.33 | ||
|---|---|---|---|
| 4:56.92 | 2014-02-08 | Redondo Union All-Comers | » |
| 4:57.86 | 2013-05-31 | CIF State Track and Field Championship Prelims and Finals | » |
| 4:54.02 | 2013-05-25 | CIF-San Diego Section Finals | » |
| 5:05.71 | 2013-05-18 | CIF San Diego Section Finals | » |
| 5:12.90 | 2013-05-10 | Avocado West League Championships (SD) | » |
| 4:51.33 | 2013-05-10 | Avocado West League Championships (SD) | » |
| 5:12.90 | 2013-05-07 | Avocado West Prelims | » |
| 4:54.97 | 2013-03-23 | ASICS Mt. Carmel Invitational | » |
| 5:00.63 | 2013-03-16 | Great Oak Distance Invitational | » |
| 5:04.12 | 2012-05-19 | CIF-San Diego Section Prelims | » |
| 4:55.63 | 2012-04-28 | Dick Wilkins Frosh-Soph Championships | » |
| 4:56.86 | 2012-03-24 | ASICS Mt. Carmel Invitational | » |
| 5:05.51 | 2012-03-17 | Great Oak Distance Invitational | » |
| 5:14.96 | 2011-05-10 | Avacado West League Prelims | » |
| 4:58.39 | 2011-03-26 | ASICS Mt. Carmel Invitational | » |
| 2.x Mile Run (CC Short Course) (Graph) | 15:57.00 | ||
|---|---|---|---|
| 15:57.00 | 2013-11-16 | North County Conference Finals (SD) | » |
| Two Mile Run (Graph) | 10:39.70 | ||
|---|---|---|---|
| 10:39.70 | 2013-02-24 | Brooks PR Invitational | » |
| 10:50.80 | 2012-02-26 | Brooks PR Invitational | » |
| 11:05.10 | 2010-09-11 | Bronco Roundup | » |
| 3,200 Meter Run (Graph) | 10:24.86 | ||
|---|---|---|---|
| 11:03.87 | 2013-05-25 | CIF-San Diego Section Finals | » |
| 11:13.30 | 2013-05-18 | CIF San Diego Section Finals | » |
| 11:31.39 | 2013-05-10 | Avocado West League Championships (SD) | » |
| 10:47.57 | 2013-04-26 | Escondido Invite | » |
| 10:36.01 | 2013-04-05 | Arcadia Invitational | » |
| 10:54.76 | 2013-03-09 | Bronco Invitational | » |
| 10:42.30 | 2012-06-01 | CIF State Track and Field Championship Prelims and Finals | » |
| 10:36.70 | 2012-05-26 | CIF San Diego Section Finals | » |
| 10:58.34 | 2012-05-19 | CIF-San Diego Section Prelims | » |
| 10:53.73 | 2012-04-28 | Dick Wilkins Frosh-Soph Championships | » |
| 10:24.86 | 2012-04-06 | Arcadia Invitational | » |
| 11:00.14 | 2012-03-24 | ASICS Mt. Carmel Invitational | » |
| 10:57.18 | 2012-03-10 | Rancho Bernardo Bronco Invite | » |
| 10:57.70 | 2011-04-30 | Dick Wilkins Frosh-Soph Championships | » |
| 10:33.04 | 2011-04-08 | Arcadia Invitational | » |
| 10:50.61 | 2011-03-19 | Great Oak Distance Invitational | » |
| 11:04.47 | 2011-03-12 | Rancho Bernardo Bronco Invite | » |
| Three Mile Run (Graph) | 17:05.00 | ||
|---|---|---|---|
| 17:48.00 | 2013-10-25 | Mt SAC Invitational | » |
| 17:31.00 | 2011-11-12 | North County Conference Championships | » |
| 17:58.00 | 2011-10-21 | Mt SAC Invitational | » |
| 17:05.00 | 2010-10-22 | Mt SAC Invitational | » |
| 5,000 Meter Run (Graph) | 17:43.00 | ||
|---|---|---|---|
| 20:02.10 | 2013-12-07 | Foot Locker West Regional | » |
| 18:00.00 | 2013-11-30 | CIF California State Cross Country Championships | » |
| 17:57.00 | 2013-09-28 | 40th Stanford Cross Country Invitational | » |
| 19:05.00 | 2012-12-01 | Foot Locker West Regional | » |
| 18:13.00 | 2012-11-24 | CIF California State Cross Country Championships | » |
| 19:00.00 | 2011-12-02 | Nike Cross Nationals | » |
| 17:58.00 | 2011-11-26 | CIF California State Cross Country Championships | » |
| 17:48.00 | 2011-09-24 | Stanford Invitational | » |
| 20:00.60 | 2010-12-04 | Nike Cross Nationals | » |
| 18:02.00 | 2010-11-27 | CIF California State Cross Country Championships | » |
| 17:43.00 | 2010-09-25 | Stanford Invitational | » |
| 6,000 Meter Run (Graph) | 22:13.30 | ||
|---|---|---|---|
| 22:13.30 | 2013-02-02 | USA Cross Country Championships | » |
| One Mile Run (Graph) | 4:57.66 | ||
|---|---|---|---|
| 4:57.66 | 2014-02-17 | California High School Indoor Invitational | » |