Personal Bests
1600 Meter Run
4:34.91
200 Meter Dash
22.75
300 Meter Hurdles
37.41
3200 Meter Run
11:00.70
400 Meter Dash
47.77
5000 Meter Run
18:14.12
55 Meter Hurdles
7.93
600 Meter Dash
1:21.78
60 Meter Hurdles
8.68
800 Meter Run
1:51.99
Quincy Downing is a senior from Glenville. He is a very versatile, strong, competitive runner and over the past few years he set aside some of his personal goals in helping Glenville to be a State contender. In 2009, Downing ran on the Division 1 4x800m state champion team and also won the 2009 USATF World Youth Trials in the 800m with a personal record time of 1:51.99 to secure a spot on Team USA for the IAAF World Youth Championship. He also finished 7th in the 400m dash at the 2010 New Balance Nationals, running a personal best time of 47.77. During the 2010 outdoor season, Downing placed 4th in the Division 1 800m run with a time of 1:53.86, and ran legs on Glenville's 4x400m relay team (2nd place), 4x200m relay team (1st place), and 4x100m relay team (3rd place).
What's in store for Qunicy in his Senior year? OH Runners interviewed him about this years Indoor and upcoming Outdoor season.
OHRunners: Glenville has a long tradition of producing outstanding track athletes. You have impressive PR's of 1:51.99 in the 800 and 47.77 in the 400. You have also been a member of Glenville's 2009 State Championship 4 x 800 relay, as well as their 2010 Championship 4 x 200 team. One credential that is missing however, is an individual State title. You have the speed to challenge in both the 400 and the 800? As for seeking that individual title, what will be your concentration this year?
Quincy: I’m going into my senior year with stronger determination than ever. I haven’t decided on which event to concentrate on, but I will stay focused and train hard to achieve an individual title, as well my ultimate goal of setting a new state record in the individual race that I do choose.
OHRunners: Last year, in addition to running the 800m (4th in 1:53.86), you ran legs on Glenville's 4 x 200 relay (1st 1:26.72), the 4 x 100 (3rd 42.38) and the 4 x 400 (2nd 3:17.69). With the exception of the 800m, these races all have preliminaries that are run on Friday, and the finals of the 4 x 200 and the 4 x 100 are run before the 800. That's quite a work load. No matter which individual race you do choose, especially with the 400 or 800, to not only win, but to also establish a new state record, requires fresh legs. The 400 is run immediately after the 4 x 100. That's not a good back to back. e.g Last years 800m Champion, Jake Hiltner, ran the 4 x 800 on Friday and came back on Saturday rested for the 800m. He then ran a fine anchor leg in the 4 x 400. Do you plan to run the same type of races as last year once you have set your sites on an individual event?
Quincy: The 800m is going to be my primary event at LSU and you are right that you need fresh legs to win at State for either the 400m or 800m. An indoor State championship is my first concentration. I'll start to concentrate on an outdoor State championship after indoor States. Coach Ginn, Coach Overton, and my parents will go over my team goals and individual goals for the outdoor season. It was never in my plans since going to State as a freshman in the 400m and 4x400 relay to run all the relays, but due to some injuries on our team, I had to step up and show leadership over my individual goals.
OHRunners: Lets talk about your early running career. When did you first start running? What events did you run?
Quincy: I was introduced to track & field at age 5 at an All-comers summer track meet at Yellow Springs High School. I ran in the 8 and under 100m dash. I won the event, but I didn't run again until the 5th grade. In the 5th grade, my gym teacher entered me in a CYO mile for my school and I won with a 6:32. In the 6th grade through Middle School, I participated in football, cross-country, basketball and track. I got more involved in Track in the 6th grade when my dad formed the Stars of Tomorrow Track Club. In the 6th through 8th grade I ran some of the following: 6th grade 800m 2:22.67, 7th grade cross-country 3k 12:01.25 and 800m 2:12.06, 8th grade cross-country 4k 14:40 an 1500m 4:20 an 800m 2:00 and 400m 52sec.
OHRunners: I know that you are running this indoor season. Did you take a break after last years State meet?
Quincy: After outdoor State, I competed in a couple of national meets in June. I ran the 400m at the New Balance Nationals in North Carolina, placing 7th. I ran a 47.77 in lane 8. A week later I competed at the USATF JR Championships in Iowa, running a 1:55 in the 800m. I also ran the 400 at the USATF Youth Outdoor National Championships in Illinois, placing 2nd, with a 48.11. Overall, I wasn't pleased with my performances last summer, but they were a great experience for myself. Then, in the following couple of months, I just rested for the Fall Cross-Country season.
OHRunners: What was your Cross Country Season like? Why do you run Cross Country?
Quincy: Well, my season was a mix of Track workouts and Cross Country workouts. I like to run Cross Country because it’s a great base for the 400 and 800 and I feel it helps to build stamina. It also helps me aerobically and I feel that a proper breathing technique is very important.
OHRunners: The weather in Cleveland in January and February is not the best for running outdoors on a track. What type of workouts are you currently doing? Are they indoors? Outdoors?
Quincy: Presently we train indoors. Our workouts vary. Some days we do fartleks, other days intervals, stairs, and weight training. I train outdoors if the temp is above 40 degrees.
OHRunners: You are a very versatile runner, running the 100 through the 800. What do you concentrate on in practice? In other words, are your workouts geared for the shorter 100 and 200 on some days and the 400 and 800 on others? Obviously, training for the 4 x 100 and the 4 x 200 requires a considerable amount of exchange work. How much time is spent on practicing exchanges? Does this time take away from your 400 and 800 practice time?
Quincy: My workouts are geared toward me running any race from 60m-800m. Some days the workouts are ladders such as 600m, 500m, 400m, 300m, and 150m runs and tempo runs like 16 x 200m or 8 x 400m. We practice relays exchanges for a whole day prior to a meet. So prior to our relay practices, all of my individual event workouts are complete.
OHRunners: What is a typical week of practice for you? Monday through Friday. What is your warm up and warm down consist of.
Quincy: During the week I have easy, medium, and hard day of workouts. I warm up with 3 laps, 15min stretching , 5 different sets of drills. Then for my cool down I do 3 laps, 10min of stretching.
OHRunners: What is your favorite event and why?
Quincy: My favorite event hands down is the 800m run. I run the 800 because it is a mix of the strength required for a distance race and the speed of the sprints. When I run the 800 I feel more calm/safe, as if I was living at home. It’s something I don't feel in my other races. What I like about it is the high intensity that is required to finish the race. Truthfully, I don't dislike anything about the 800m. OHRunners: The 800 has become more and more of a speed race over the years. It used to be the milers that would drop down and run the 800. Now, we see more 400 runners moving up. You have very good 400m speed. What is a comfortable pace for you on the first 400? Would you prefer a slower or faster pace the first 400?
Quincy: Well, a comfortable pace to me is within 51-55. It's just how you look at it. A slow pace to me is 58, and fast is around 51. The pace doesn't matter to me, I'm always up for a challenge.
OHRunners: How do you mentally prepare for a race?
Quincy: Well, I run a lot of races and it seems like I don't really have time to sit and mentally prepare for a race. What seems to work for me are breathing techniques which calm me down.
OHRunners: What type of breathing techniques do you do?
Quincy: Before some of my races, I do a technique called Bellows Breath. It's when you inhale and exhale rapidly through your nose.
Note: The Bellows breathing exercise is a Yogic technique that some use to help stimulate energy when needed. If practiced over time, advocates of this abdominal breathing exercise say that, it results in improved energy throughout the day. It is also called the "stimulating breath." It consists of short, fast rhythmic breaths that are used to increase energy. The Bellows breath recreates the adrenal stimulation that occurs with stress and results in the release of energizing chemicals such as epinephrine.
OHRunners: What would you say makes Quincy run? Where does your motivation come from?
Quincy: What makes me run is the will to win in track and in life. The motivation comes from me wanting to be successful.
OHRunners: Thank you Qunicy. I'll look forward to watching you and your teammates this Spring.