Ohio started its High School Cross Country championships 82 years ago in 1928. Only an elite group, composed of five individuals, has won three individual titles. The last was Vincent Fries from Div. III Attica Seneca East in 1994-95 and 1997. The last Div. I, three-time individual, champion was 22 years ago when George Nicholas of Dayton Meadowdale set his marks from 1978-80. This year, Zach Wills of Mason, has the rare opportunity to join this elite club of runners. He is the two-time defending Div. I State Champion.
Three-Time Individual State Champions
Alan Scharsu, Youngstown Austintown-Fitch (1975-77) Div. I
George Nicholas, Dayton Meadowdale (1978-80) Div. I
Tony Carna, Caldwell (1984-86) Div. III
Brian Hesson, Caldwell (1990-92) Div. III
Vincent Fries, Attica Seneca East (1994-95, 1997) Div. III
Zach has excellent credentials entering this season with the following PR's:
1500m - 3:56.77
1600m - 4:14.30
2 Mile - 8:55.18
3000m - 8:18.24
3200m - 9:02.90
5000m - 14:54.80
800m - 2:00.96
One Mile - 4:15.70
XC: 2007 4th 15:32.96
2008 1st 15:15.66
2009 1st 15:45.00
Nike Nationals – 2009 5th 15:18.5
I had the opportunity to interview Zach in regards his expectations for the upcoming cross country season, as well as his running background; including his training routines, race strategies and overall running philosophy. Regardless of whether Zach does or does not win his 3rd State Championship, he has already proven that he is the one to beat. He has set the standard high and is not only Ohio's champion, but one of the premier High School cross country runners in the nation.
OHRunners: Thank you for the opportunity to talk with you. Ohio has had only five 3 time, repeat Division 1 individual champions. As a Freshman in 2007, you placed 4th in a time of 15:32.96. As a Sophomore in 2008, you were 1st in a time of 15:15.66 and in 2009, you were 1st in a time of 15:45. I would expect that your expectations for the upcoming season are high as you are poised to join a very elite group of Ohio runners, but before we talk about the upcoming cross-country season, I'd like to back up and ask you one question in regards to last Spring's State Div. 1 3,200m finals.
In that race, you were the defending Champion and finished .16 seconds behind Andrew Goodwin of Celina. That was probably one of the most intense, gutsy finishes that I have seen. I would expect that you were disappointed, but it was a great run.
Did the race play out the way you had visualized it?
Zach: That whole season was a huge struggle within myself and giving it all for my team. I knew I wasn't going to have the great times that I had run in the past and my aerobic base was little to none. But I had a choice, I could roll over and give up or go for it and try to run some fast relays with my team and try and go for a State title again. I improved my 800 time by two seconds and I was running solid miles, but I was not confident in my two mile shape going into the State race. On the 3,200, my plan was to sit on the pace and kick the last 400 meters all out. Looking back it wasn't the best plan, but hind sight is 20-20. That race has made me soo much hungrier for this cross season.
OHRunners: Is there a point in the last 200m where you thought that you had it won? What were your thoughts the last 100 meters as you and Andrew battled down the stretch?
Zach: The last 200 meters I knew he was closing in so I just gave it all I had and it came down to a 100 meter dash, not a 3200 meter race in reality. He ran a great, smart race and is a great competitor and he deserved to win on that day. I know that everything happens for a reason and God has his hands in every situation and I have to learn from that loss that I just got to follow my gut in the race and let my competitiveness and instincts take over.
OHRunners: Official XC practice began on August 9th. What does a typical week of practice look like for you now? What type of weekly practices do you have once the competitive season begins?
Zach: I went to the Nike Elite camp this summer and learned a ton about training and different drills, cores, and runs to do. I also learned a new, very good stretching routine, and we took a lactate test that indicated for me certain paces that I should run during workout outs. I learned that my long runs were too slow. So this season my biggest change will be the pace of my long runs and I am going to up the distance for the season.
A typical week, including a race during the season, will consist of a hard workout, long run, tempo run, recovery day, pre-meet if post season and a race. Nothing too crazy or special about it. All the good programs have similar training programs. The difference is those who find what type of training works best for each athlete.
OHRunners: Let's digress for a moment. When you were young what other sports did you participate in?
Zach: I was a soccer player and loved it. I was on a high level team and loved the game but the politics stunk.
OHRunners: When did you first start running? What did you run?
Zach: My first running experience was in 7th grade and it was not too serious, as I was a soccer player. I was a decent 400 meter runner, but one day the distance coach took me out and put me in the mile because one of the kids was hurt. I walked up to the line with my large shorts, because I despised short- shorts, and I sprinted the straights and walked the curves, but still won the race somehow. I liked running distance because I was good at it. The next year I transferred to CHCA and had two amazing coaches, Coach Wheeler and Coach Kandel who really got me into running.
OHRunners: What influence does your faith have on you as an athlete?
Zach: I became a Christian through the guidance of one of my teachers around the same time I really got into running and believe that God gave me the gift of running to represent him. I gave up soccer and have never looked back. Every time I go and compete, I remember that I run for God first and foremost, then my team, then my coaches, then for myself.
As for times I ran the mile mostly in middle school and ran 4:27 my 8th grade year. I only ran a couple of races though and got hurt. I ran 10:24 in Cross Country.
OHRunners: A 4:27 mile and a 10:24 two-mile in 8th grade are exceptional times. What type of injury did you have?
Zach: I got an ASIS hip evulsion fracture. Its pretty much when a muscle gets so tight in your hip region that it rips off of some bone. I got that early in the track season and it lasted until a month into summer training for freshmen year Cross Country.
OHRunners: How much support and influence do your parents have in your career?
Zach: My parents are huge in my life in more than just my running. They are always researching and looking into it and try really hard to make it so all that I have to do is worry about running. They buy all my shoes, take me to the chiropractor and sports massage therapist, and just help me through the highs and the lows. I don't give them thanks enough for all the things they do for me.
OHRunners: Do you visualize your races? Do you pre-think each race and how you anticipate the race will go. Not only pace, but what you will do if the pace is too slow, too fast. Do you normally like to run out front, or is this dependent upon each race and the level of the competition?
Zach: I do visualize the races before hand and envision the race how I want it to go. I only visualize success. I don’t necessarily think of dominating a race, but just racing well and thinking about when I am going to make a move. I like to use my strengths and others weaknesses to my advantage. Most of the people I race don't go out in sub 4:30 for the first mile or 4:40 in the 5k. This kind of pace normally throws off their game. Its’ all about a mental game. Once you get into someone's head and they don't think they can beat you, you have them right where you need them. So my front running is not based solely on the level of competition but also on how my strengths match up with the fields.
OHRunners: You were out a portion of last year with Mono and during track season you were regaining your strength. Can you tell me more about this? What were your thoughts and what did you do during your recovery?
Zach: Last track season I had a serious bout of mono that affected me for a very long time. I had to monitor my hard workouts and lost most of the year because I did not want to push too hard and have a relapse. It was not until after the season until I started feeling better. At first I was relieved when I found out because I had no clue what was going on with my racing. I would be fine the first mile then just totally blow up. So during the season everything was about the team, because I knew my season was going to be a lack luster one. My teammates last year were mostly seniors and they had done so much for me. They worked hard with me, and won State with me. This season was my way of giving back to them. In return, I gained more foot speed than I ever have had in the past, which will be critical in college, and it made me hungry for my senior year and pushed me to be even more dedicated to running.
OHRunners: Do you like Cross Country or running on the track more? What do you like about Cross Country and what do you dislike about Cross Country? Cross Country is an individual sport, but how important is the team aspect of the sport to you? (Photo at right by Tracy Rollins)
Zach: I love both cross-country and track for different reasons. Cross-country's team aspect is second to none and the people you meet are amazing. That was another huge drawing point for me to Cross Country. All of the people are so nice, genuine and hard working. There's more team unity because everyone does the same thing. That being said, I feel more at home on the track. The track is where I have had most of my success on an individual aspect and its on the track that you know exactly where you stand in a sport that is completely black and white. From an individual stand point, I like track better, but nothing can beat having your best friends all running on the same course and busting it out for you and for everyone else on the team.
OHRunners: Aside from winning a race, what are your goals for races? i.e breaking the course record? Leading your team? What makes Zach tick?
Zach: I have always been a naturally competitive person and very driven. Right from the start from cross country, I was always looking to improve myself and very good at recognizing where and what I need to make improvements on during a race. I also now how to pick up on a competitors style after watching them race just a couple times and can use that to make a plan to hopefully beat them. I have been given a God-given talent in running and its a combination of this and my ability to hone in on the race and throw people of their game, of taking the race to them and winning in an unexpected manor that gives me an edge over most of the competition. I always strive to compete and relish great competition. The bigger the race, the better I perform. I love being with kids of great ability because it just pushes me to run even faster, where as other’s don’t do well with the pressure. So much of running is mental, you can have the most efficient motor ever, but not know how to race and it means nothing.
OHRunners: As two time defending D1 State XC champion, what are your personal expectations for this year? In Ohio, and at Nike XC Regionals and Nationals? How is the Mason Team shaping up for this year?
Zach: I am really looking forward to this cross season. I am as hungry as I have ever been and putting in solid miles now. I really want to make my mark this year and show everyone that Zach Wills is back and Mason is back. We always run best with a chip on our shoulder and we want to prove this year that we are a great team and are going to be a threat for a long time to come. I want to improve my times from the past race and have my best season as a runner yet.