UNIVERSITY CENTER - Prior to the 2015 GLIAC Indoor Track & Field Championships this weekend at the SVSU Fieldhouse, we caught up with a pair of SVSU student-athletes to talk about the program and the upcoming championships hosted by the Cardinals.
Taylor Stepanski, ranked #7 nationally in the mile run and #22 in the 800 meter run, and Joey Southgate, who is ranked 31st in the 5,000 meter run, answered some questions prior to this weekend's festivities...
1. What's the hardest workout you've encountered thus far this indoor season with training, and how does surviving it give you confidence towards your overall fitness and racing ability?
Joey: We did a 6 mile continuous hill climb, and afterwards did continuous 100 meter sprints that had to be at a fast pace off very, VERY short recovery between each one after our legs were feeling ready to fall off. It was hard to focus and stay mentally tough throughout it, but because I was able to do it in that workout, I know I can do it in my race. It's easier to focus and stay mentally tough on a track than on a hill. Knowing my mental toughness and focus were tested and pushed to the limit on harder terrain builds the belief that I can handle race moments that hurt. I have a lot of confidence going into my races because training is tough; there's nothing I'll ever encounter in a race that requires as much mental toughness and focus as what's required in our weekly training workouts.
Taylor: Hill climbs/uphill tempos on the treadmill (the longest hill we have outdoors is too short and not steep enough to do a continuous hill climb). I have never experienced not having control of my pace and that was a big change in my mental toughness and strength. Being pushed to my ultimate limit and being told to go further has made me an overall better and stronger runner.
2. Brag about a teammate whose work ethic, recent training, or season performances have excited you about the direction this team is going. Whose training and racing these past few weeks has motivated you?
Taylor: Every one of the girls has been inspiring this past season on their work ethic and commitment to this team. Having been an injured athlete all last year pretty much, and having personal experience with injuries holding me out of running and competition for a long period of the time, the most impressive runner on the team to me this season would have to be my teammate Chantelle Fondren. She pushed me and was my training partner all winter break, and came into the indoor season running a 4:57 mile time trial, bettering her 5:01 personal best by four seconds. Shortly after that, she endured tibial tendonitis, and had to miss weeks of training because of it. In place of running, she was spending 20 hours a week cross training, doing the workouts our coaches wrote for her. Some days she was on the bike for two hours, other days a combination of pool and elliptical work. Cross training is boring, monotonous, and is tough mentally, especially when it's acting as a replacement for running. The mental toll and physical restraint would make it easy to quit, but she NEVER QUIT. With the struggle she's had this season, she is still willing to toe the line at GLIAC as her first and hopefully not last race of her indoor career. That takes guts to toe the line at conference off less than three weeks running on land, but if anyone can rise to the occasion, it's her.
Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.
3. How confident were you in past years going into championship meets compared to your confidence level going into this weekend's meet?
Taylor: Confidence has been something I have struggled with my past years going into bigger meets. With this new training, I have become a new runner. Trusting my coaching now is as easy as breathing and I am so excited to show what I can do this weekend!
4. What will be the toughest part of your race this weekend?
Joey: The third mile will be the toughest for sure. The final mile determines if I'll turn my provisional qualifier for nationals into a definite trip to nationals or not.
5. How have your coaches prepared you for the demands and pressure of your race this upcoming weekend at GLIACS?
Joey: Every workout we do, the times chop down and have to get faster by the end. Our coaches are trying to build a foundation, and develop fundamentals over time. One of those is by learning to read our bodies, and always have another gear to close and shut the door on the competition at the end of a race. Given that our workouts are structured to finish faster than the first interval, or faster the last mile of a progression run that the first, or the last interval is a faster pace than the first, it's something that is becoming ingrained in us. I have confidence that I can showcase that skillset this weekend- of being able to finish a race and rely on my strength and on the fundamentals I've been disciplined to in our workouts.
6. Describe Your Coaching Staff in a few words:
Taylor: Coach Angelina is a knowledgeable, driven, and is a motivator. Coach Jason—well, let's just say that he ain't messin' around!
Joey: Coach Jason is intense, thorough, detailed, brutally honest, and supportive.
7. Give us a mantra or quote that helps you feel motivated and ready before you toe the line:
Taylor: How bad do you want it? I constantly ask myself this question throughout my race, because there is no pain worse than not getting where you want to be, or finishing knowing you had more left.
8. Pre-Race Meal of Choice?
Taylor: Spaghetti! Carbs, carbs, carbs!
9. What's the biggest difference amongst the team this year compared to last year, under the former coaching staff compared to the new coaching staff? Tell us about the changes in the program and in the training from one coaching staff to the next? [Coach Hartmann started coaching the men in August of 2014, while Coach Ramos and Coach Hartmann now co-coach the men and women's teams as of spring 2015].
Joey: The culture of the program has definitely changed, in a good way. Representing your singlet isn't something you're entitled to now by being a part of the team, it's a right that is earned by demonstrating the ability to compete hard for an entire race, and never giving up in training workouts or in a race. The level of monitoring and accountability demanded are higher now, because if you fall off your specific training pack, or give up in a workout, someone is going to notice, and say something. If you fall off the pace, it sticks out, because it's the rarity versus the norm now. Our coaches monitor all the little things being done properly from drills to core to strength in the weight room. They speak to nutrition, sleep, diet, all of it. I think that's why our consistency is starting to improve. In the past, I ran 4:22 at a mile, but then ran 4:35 for one a few weeks later. This year, I ran 4:14.86 for a mile and then 4:14.23 a few weeks later, before knocking 40 seconds off my 5k personal best to run 14:42. There's increased competitiveness amongst the program in a good way. Now, consistency is becoming a bigger part of the culture. I see my teammates go into races, and they're not just in the race to be in it, but they're really competing with the field at the level where they're at, and the entire team has gotten personal bests in almost every event ranging from 400m up through 5k, and it's only indoors!
10. Joey and Taylor, give a shout out to SVSU and tell them what kind of student-body support you'd like to see out there at conference championships on our home turf?
Taylor: Having GLIAC conference championships at SVSU is a great opportunity to come and show your support for SV athletes and witness some of the toughest competition in DII track and field! There's nothing better than being surrounded by people who want you to succeed whether it be in the classroom or on the track. So go all out and support the people who represent this university!
Joey: I want to see SVSU Crush mentions all day long Saturday and Sunday! As many fans that can make it out there, the better. Bring war paint, body paint, signs, cow bells, everything you've got. Show our school pride!