"Ears" What They Had to Say
An Interview with Senior Roland Graves ('07)
April 1, 2007
Only a junior, Roland Graves is quickly becoming one of the best runners Guilderland has ever seen. This past Cross Country season, Roland was consistently the team's 2nd man and capped off his spectacular season with a great performance at the NYSPHSAA Class AA State Meet. Finishing in 12th place, Roland was the 2nd junior to cross the line. This clearly makes him one of next year's top contenders for the state title! I recently had a chance to sit down with Roland and talk about the upcoming 2007 Outdoor season, as well as his winter training and college plans.
Justin Wager (JW): Let's get this thing rolling…describe yourself outside of being a runner. What else do you like to do with your spare time? Who are some of your running heroes, etc?
Roland Graves (RG): In my spare time I like to hang out with my friends, play frisbee, listen to music and watch movies. My running heroes…the biggest one is probably Emil Zatopek. Also though, people like Dathan Ritzenhein, Paul Tergat, Bill Rodgers, and of course Pre. Oh, and Ryan Hall.
JW: And what are your current PR's, both on the track and in cross?
RG: For Cross at SPAC I ran 15:34, at Tawa[sentha] I ran 14:20. In track I have run a 2:06 in the 800, 4:28 in the 1600 (conversion), and 9:41 I think in the 3200, its 9:41 or 9:42.
[Note: Roland's 14:20 at Tawasentha last fall put him tied with Seth Dubois ('06) for #2 on the Tawasentha all-time list. His SPAC PR of 15:34 also ties him with Steve Clark (1990) for the 4th spot all-time at SPAC. And he's only a junior. See the aforementioned lists here.]
JW: Was that the cross country 2mi TT or NSIC?
RG: In the 2 mi time trial I ran equivalent to a 9:41 or 9:42 at NSIC I ran 9:49 full 2 mile.
JW: So after your "breakout" cross country season I suppose you could say, how did your unattached winter go? Take us through a little bit of your training.
RG: After Cross I felt I was ready to test how much mileage my body could handle for the winter. So I decided I'd work up to 60 miles per week and see how I felt. So Mostly I built up from 40 miles per week then I went to like 50 miles per week and after doing that consistently I tried out a couple 60 mile weeks. I ran at Dartmouth in the open 3k and that went pretty well, and I also raced in an open 1500 down at the Armory. After the 1500 I figured I'd try to run a PR in the 2 mile at Indoor Nationals since you can be unattached and run in that race. Before Nationals I did a couple 50 mile weeks then by the end of the winter I was down towards the mid 40's for mileage. And I was doing one speed workout a week the last 6 weeks of winter in preparation for Nationals.
JW: And then after nationals did you take some time off?
RG: I took a light week, 5 days of light running.
JW: I think that's an important thing. Looking into outdoor now, how fit are you? Are you where you want to be for starting the season?
RG: Yeah, I said to myself after cross that I wanted to be fit and strong coming into Outdoor. And I feel stronger than ever right now.
JW: Perfect. How about the ultimate goal for this season? Any races or distances in particular that you're trying to focus on?
RG: Yeah. My main goal is to run under 9:20 in the 3200 this year, I want to try and do that either at the Eddy Meet, Sectionals, or State Quals. Also it would be nice to make it to States for the 3200. Mainly I want to run 9:1X in the 3200, 4:20 in the 1600, and under 2 in the 800. Also if everything goes to plan, I plan on running in the 5000 down at Nike Outdoor Nationals.
JW: Yeah, that'd be pretty sweet to run down there. How are outdoor practices going so far? What's the daily routine like?
RG: [laughs] I definitely will. Practices are going great! Every Monday [Coach] Kosier and the distance guys sit down and talk about the week - day-by-day for training, which is perfect because we know what exactly is in store for the week. Every week we do 2 "hard" workouts. "Hard" meaning interval type workouts like hills, 1k's at threshold pace, etc. The other days are for distance running we do anywhere from 5-10 miles for distance days.
JW: That's awesome! It's that kind of coach-athlete communication that's going to get you guys to the top this year. I think you guys have a shot at some of our relay records from last year, not to mention a top team placing at Sectionals. What are the team's thoughts on that? Have you guys discussed goals at all?
RG: I know that Mark, Brian, Dave Slingerlands, and myself all feel that we could have a 4x800 school record and DMR school record. The important thing about running a school record, especially when they're as fast as they are right now, is finding a fast race to do them in. I know last year at State Quals it was a dogfight in the 4x8. Hopefully that's what it's like again this year so we have a shot at getting that record. I think the team as a whole has a great chance of placing really well at Sectionals. I think we could win, and I know a lot of other's also think that we could win.
JW: Yeah that's what it really comes down to when you run relays. Everyone has to put it together on the same day, in the right race. Now as far as placing well as a team at sectionals, what's gonna be the key for you guys? Are there any weaknesses in the team? Strengths? How about teams standing in between you guys and that 1st place sectional trophy?
RG: I'd have to say both Shen and Shaker are the main competition. The main thing about Sectionals is in order to win everyone has to have a good day. The distance team is really strong and there are some good sprinters as well as jumpers and throwers, so we definitely have a good shot at winning.
JW: And then after Sectionals comes State Quals. Is there anyone outside of BRD and yourself looking to make the State Meet? What about sending a relay...is that a possibility?
RG: I think sending the 4x8 isn't out of the question at all. I know Mark Domaracki is looking to make a return trip and I also think Jarrell is trying to get there for the triple jump. Dave Slingerlands is also looking to go, as he did in indoor.
JW: That'd certainly be nice to get all 5 of you guys to Kingston. Not to mention getting a little retribution for last year's 4x8.
RG: Yeah that was insane, I'm still mad at myself for not going to State Quals that day last year to watch. I saw the video though. I hope that's what it's like again this year.
JW: Alright so finally, beyond outdoor...you've got to have already started looking at colleges. Give us your list.
RG: Alright so far: Iona, Louisville, Villanova, Cortland, UMass, and Syracuse. But it's growing everyday. [laughs]
JW: No worries, you've got until July 1st before your phone starts ringing (That's when coaches can start contacting athletes by phone - July 1st after their junior year). What do you want to major in?
RG: I plan on majoring in Exercise Physiology. Really anything in the sports medicine category: Biology, Ex Phys, Physical Therapy. All those I can't make up my mind, but right now Exercise Physiology.
JW: Well they're all good fields to study.
RG: Yeah, I'm interested in that stuff. How the body works while exercising, it's cool.
JW: Alright well thanks for doing this. Anything else you want to say to the devoted readers of GuilderlandXC.com?
RG: Hmmm….SISU….WINS! Yeah that's it. [laughs]. Thank you Mr. Wager.
JW: [laughs] Good choice! We'll be keeping an eye on the results to see how much SISU you really have this spring! Best of luck.