Name: Shelby Greany
Age: 17
School: Suffern High School
Coach: Lou Hall and Tom McTaggert
Personal Bests:
Van Cortlandt 2.5 miles: 14:15; Van Cortlandt 3.1 miles: 17:56; Bear Mt: 17:26; Bowdoin: 18:24
400: 58.6; 800: 2:12.2; 1500: 4:36; 1600: 4:52; 3000: 9:48; 2 mile: 10:37; 2,000 steeple: 6:42
Championships:
5-time county champion
5-time section 1 champion
2008 State champion in 2000 steeple
2008 National champion in 2000 steeple
Typical Training Week:
a. Pre-Season
Sunday: a 70 minute long run on the roads around 7:30 to 7:45 pace
Monday: 4. 7 miles on roads around 6:50 pace
Tuesday: 7 hilly miles on the roads around 6: 48 pace
Wednesday: 35 minutes around 7:00 pace on grass, 4x grass hills hard, 22:33 minutes around 7:00 pace. Then did core work
Thursday: 45 minutes on roads, run how you feel
Friday: 15 minute warm up around 7:30 pace, 1 minute up tempo- 1 minute medium pace for 20 minutes, 8 minute warm down
Saturday: took off J
b. Season (This week)
Sunday: took off J
Monday: 1 mile warm up, 10 striders, 5x1200 with 3:30 jogging rest (4:02, 4:02, 3:59, 4:00, 3:59), 20 minute warm down
Tuesday: 6 miles on the roads around 7:00 pace
Wednesday: 1 mile warm up, 6x300, 20 minutes warm down
Thursday: 30 minutes on grass with a 30 second up-tempo at 10, 15, 20 minutes
Friday:20 minute jog, stretch
Saturday: State meet !!!
Goals: My goals for the season are to improve over all. The state meet is going to be very intense and my goal is just to race my race and be happy with the way I run whether that’s winning or running a great time. For Feds I want to improve my time on that course and be competitive throughout the whole race. One of my biggest goals is to qualify for the Footlocker Nationals for the 4th time.
Coaches' Philosophy: McTaggert’s and Hall’s philosophy doesn’t always make sense to the team or me but we always know there is a method to their madness. We don’t run a lot a lot of miles. We probably average around 40 a week and maybe like 45 in the summer. But he believes on making the miles we do run count. In the summer it’s less important on the pace but once the season starts each mile we do run has its purpose. Once the important races come we back off quiet a bit but that’s good because then our legs get a chance to recover. I wouldn’t say Hall has a philosophy, just kind of his own unique way of doing things.