Every once in a while I see a runner who really impresses me because they seem to have the tools to take their fitness to the next level. Such is the case with Fletcher High's Alex Schanen. Alex has had a pretty decent running career so far, finishing 4th at the State 4A Cross-Country Championships and 5th at the FACA Seniors All-Star meet in 2007, but what really impressed me was his 3K effort indoors at the O'Connell Center prior to the outdoor track season where he clocked 8:58. You could tell by the stride and the turnover and facial expressions that Alex still had a lot in the tank. This became even more evident when he clocked a blazing 15:15 for 5K at the National Scholastic Indoor Championships (NSIC) at the Armory. I had a chance to catch up with Alex recently.
Doctor Bob: Alex, congratulations on a great run a few weeks back when you went 15:15 in the 5K at NSIC finishing 5th. You followed up that race by going 4:28 for the full mile the following day. I'm not sure a lot of folks would have expected such a huge improvement in such a short period of time. Did it come as a surprise to you as well?
Alex Schanen: What was astounding to me was my time in the 5k. I was as surprised, if not more surprised than most people I know. Even my coach Ryan Vanhoy walked up to me after the race chanting because neither of us expected such a great time. I know I had been training well and was hoping for low 15:30s or high 15:20s, so to come out and run as well as I did was a pleasant surprise. To follow up the full mile indoors with a PR was just as great a surprise. I do wish I had run smarter in the mile but to still come out with a PR is fine with me. The entire weekend just showed the extent to which I've taken my training. It was only a few months before that I had finished fourth in the 4A State meet with a time of 15:56 and now this... incredible.
DB: Can you describe the type of training you've done in high school and what changed recently to indicate such a huge improvement?
AS: Finishing 4th at State was a big confidence booster and set my off-season training into a good setting. I was able to train harder and faster, running 70-80 miles a week, with one day set for a tempo run, another for a moderately long run and then another day for a long run.
The biggest change is I stepped up the speed and strength aspect of it even though I'm doing about the same mileage.
On Monday it was easy about 8 miles at a 6:30 to 6:40 pace, then Tuesday was my tempo day with Wednesday as my moderately long run, about 10 to 12 miles. Thursday was usually my recovery day but not too much slower than my easy days: Friday was an easy day, but when I get closer to the season this day was speed work, with Saturday as my long run, about 13 to 15 miles, and Sunday was my free day where I take it off or run a few miles.
That was a typical week for me both through cross-country and off-season for track. This training is a lot different than in the years past. Before I was only going 30 to 40 miles and not even stepping up the speed and strength, as I should have. That would describe the vast improvement, but Ryan told me the training and work I did in cross country helped drastically in my success so far in indoor and hopefully to a great outdoor season. But just the increase in mileage and eventually the strength with the experience has led to these accomplishments.
DB: For those that haven't seen you race before, can you characterize your racing style?
AS: I would characterize my racing style as "smart", but others might see it as wimpy for sure. I have never been a fast starter, I usually have to gradually get into my pace, but by then I can hold it throughout the whole race. Generally for fast meets, I try to turn over faster laps in my last than in my first. I always have a set goal when I go out and race because usually my plan will set me up into good places.
DB: Besides running, what keeps you busy?
AS: Well, I really enjoy school, although at times I just wish I could just go to college. I manage to balance a GPA of a 3.97 so mostly, besides running, it's school that keeps me busy.
I also have my family and a girlfriend who take up the rest of my time. All of my family and even my girlfriend support my running, which surprises me because it takes up so much time they probably think running comes before anything else.
DB: Who is your favorite runner and why?
AS: My dad; he is my greatest supporter and my favorite runner. He has run many marathons and even at 51 years old he is still running. Any Master who can run 63:00 in a 15k (Gate River Run) is a hero to me. We run together all the time on my easy runs and he runs me into the ground... well, that is what he says!
DB: What are your expectations for the Florida Relays?
AS: I expect the Florida Relays to have some good competition so hopefully I can pull out a sub-9:20 two-mile.
DB: Who is recruiting Alex Schanen and where do you see yourself attending school next year?
AS: As far as colleges go, I'm looking for a good in-state engineering school.