Stephanie Ferrante
Chardon 2014
Personal Bests
- 100 Meter Dash 12.11
- 200 Meter Dash 24.41
- 400 Meter Dash 55.97
- 60 Meter Dash 7.67
- Long Jump 16-9.75
- Shot Put 25-8
Chardon's Stephanie Ferrante, as a Junior, is more confident and more explosive. It shows, as she currently has the State's best time in the 100 (11.94), is ranked 2nd in the 400 (56.87) and has the 3rd fastest time in the 200 (12.07). She went out for track as a 7th grader, but didn't like it. She went back out again as a Freshman. Success was slow to come, but her dedication in the off season, including three day a week weight training, has her postioned as one of Ohio's premier lady sprinters. Her goal for the upcoming championship season is to compete in the 100, 200, 400, and the long jump. Her motivation is to get better every single day, with every rep and in everything that she does.
Ohio MileSplit: Stephanie, you are currently ranked 1st in the State in the 100m with a time of 11.94, 3rd in the 200, running 24.59 and 2nd in the 400 with a time of 56.87. As a Freshman in 2011, you made it to State in the 200 with a 25.82. As a Sophomore, you qualified again in the 200 and made the finals in the 100, finishing 7th in a time of 12.49. In the recent indoor season, you ran 2nd in the 200m at the OATCCC State Indoor Championships, running 24.98, and set three PR’s, placing 2nd in the 60 with a time of 7.67, 2nd in the 400 with a time of 55.97 and jumping 16-9.75 for a 4th place finish in the long jump.
How would you describe your accomplishments in the indoor season and your overall Junior year thus far?
Stephanie: I would say I am very proud of my indoor season because of two main reasons. First, this indoor season was the first time that I actually tried to attack the 400 and go sub 60 consistently. Second, I think that this indoor season was the starting point for me realizing that I had to trust my coaches and believe in the race plan they had for me.
Ohio MileSplit: When did you start running track? Did you run in Middle School?
Stephanie: My first year of track was actually in 7th grade, but I actually didn’t do track again until I was a freshman in high school. I honestly didn’t really like track in Middle School, but I decided to give it another go in High School and I’m really happy I did!
Ohio MileSplit: Is this the 1st year that you ran Indoors?
Stephanie: The first time I ran indoors was during my freshman year, but I was a little hesitant because I wasn’t sure if I wanted to run track. Although I did join the team mid-season, I realized that track was actually fun and that running indoors is a very important element for someone’s track season.
Ohio MileSplit: Did you participate in other sports prior to this year?
Stephanie: I have actually played soccer my whole life and it is my favorite team sport to participate in. I think the first time my track coach saw me run was during a game my freshman year.
Ohio MileSplit: As a sprinter, did you take time off after the State meet last year? Do you run and condition over the summer months and into the Fall?
Stephanie: To be honest, I think I only took off about a week and then it was back to work. During the summer and all of fall my track coach and some of my other teammates spend a lot time in the weight room. We were in there at least three days a week, focused on becoming more explosive and powerful. I also spent a lot of time working with my club coach with the Lake Erie Lightning Track Club on blocks and sprint mechanics.
Ohio MileSplit: You are running three individual Sprint events. Which event do you prefer? Why?
Stephanie: My favorite event has always been the 100m because I feel like it is a race that shows how mechanically sound and powerful an athlete is. When I run the 100, I try to make my whole race as technically sound as I can.
Ohio MileSplit: Describe your thought process for each race. i.e 100, 200 and 400 strategies. What would you consider the most important part of the 100m? The 200? The 400?
Stephanie: The number one and most important thing I think about in all of my races is establishing a good drive phase. The drive phase is what establishes a solid race and is the most important part to any race. Right now, I am working on elongating my drive phase and staying tall. In the 100, 200 and 400, I try to go as hard as I can to establish a good drive phase, and for the 100 and 200 after the drive phase, I try to stay as relaxed as possible. For the 400, after I transition to being tall, I try to work on elongating my stride and maintaining my cadence for as long as I can.
Ohio MileSplit: How do you prepare for a meet such as the Indoor State where you participated in 4 events? What is a typical week of practice for you now. Monday –Friday with an invitational on Saturday?
Stephanie: To get ready for a big meet such as Indoor State, I have take time to mentally prepare; I believe that 90% of a race is between the ears. In a typical week, Monday is usually a speed endurance day where we work on getting more “fit” by usually doing repeat 200s or fartlek. Tuesday is a pre-meet day where I work on handoffs with my team if I am in a relay and/or blocks if I am in an open race. Wednesday, my team usually has a dual meet with one other team. Thursday is another speed endurance day and Friday is another pre-meet day before our invitationals on Saturday.
Ohio MileSplit: How and who decides which event(s) you will run?
Stephanie: My track and club coach are usually the ones that have the final say with the events that I run. They determine this by seeing what will be the best races for me to try and execute my race plans.
Ohio MileSplit: How would you describe your experience as a Freshman at State?
Stephanie: As a Freshman, I was extremely nervous when I went to State. I remember looking at all of the older girls around me and thinking they were so much bigger than I was. To be honest, I think I psyched myself out of the race before it even began.
Ohio MileSplit: How would you compare the difference both physically and mentally of yourself as a Freshman and now as a Junior?
Stephanie: I would consider myself a totally different person now, as a Junior. I think now I am a lot more confident and cognitively aware in all of my races. I now trust my coaches’ race plan and believe that what they are saying is going to make me faster. I would also say that the time in the weight room has definitely paid off and now I believe am more powerful and explosive in my races.
Ohio MileSplit: What were your expectations and goals as a Freshman?
Stephanie: My expectation as a Freshman was mainly to get better in the 100. It was and is still my favorite race, but as a Freshman, I really did not like any of the other races. As a Freshman, I was not strong at all and did not understand a lot about mechanics. I depended a lot on my natural speed to just carry me through my races.
Ohio MileSplit: What are you expectations and goals now, as a Junior?
Stephanie: Now, as a Junior, my expectations have risen tremendously. Right now my main concern is becoming as technically sound as I can be in all of my races. As for championship season, my goal is to compete in the 100, 200, 400, and the long jump and get as high as I can on the podium. Also, I am striving to meet the standards for some meets over the summer and see how far those will take me.
Ohio MileSplit: How would you describe yourself as a runner?
Stephanie: I would describe myself as someone who is trying to be as mechanically sound and explosive as possible. Also, I would say that I have a lot of motivation to get better every single day, with every rep and in everything that I do. I now realize that mechanics is the most important thing and that natural skill can only take someone so far in their career.
Ohio MileSplit: Thanks Stephanie. We are looking forward to seeing you this championship season.