Name: Bobby Andrews
Age: 17 (Senior)
School: Shoreham Wading
Coach: Bob Szymanski
Personal Bests: 5k @ Sunken Meadow- 16:06.25; 5k @ Bowdoin Park- 16:07.8; 5k @ Goddard Park- 15:26; 2.5 Mile @ Van Courtland Park- 12:35.30
1600- 4:15.47; 1 mile- 4:16.96; 3200- 9:13.67; 2 mile- 9:21.34; 800-meter relay split- 1:59.1
Accolades: (here you can list your championship titles, big race finishes, anything like that)
Cross Country
- Section XI Division Champion 2008 (overall Suffolk Champion) -Section XI Class B Cross Country Champion- (2007, 2008) All League- (2005-2008) All Division- (2005-2008)
-NXN individual qualifier
- Section XI (
Winter Track
-1600 League Champ- (2006, 2008, 2009) – 3200 League Champ- (2009)
Section XI Small School 1600 & 3200 champ-(2009)
Section XI State Qualifier/Individual Champ- (2009)
- Section XI (
Eastern States 2 mile champ- (2009)
NY State Federation 3200 Champ- (2009)
NY State Public 1600 Champ- (2009)
Spring Track
All League 1600 & 3200- (2006, 2008) All Division 1600 & 3200- (2006, 2008)
All State 1600- (2008)
Typical Training Week
a. Pre-Season (Summer)
Monday: 8 miles
Tuesday: am: 8 miles pm: 4 miles easy
Wednesday: am: 10 miles pm: 3 miles easy
Thursday: am: 11 miles pm: 4 miles easy
Friday: am: 8 miles pm: 4 miles easy
Saturday: 1 mile warm-up Tempo run 5 miles @ 5:25 mile pace, 1 mile cool down
Sunday: Long run- 13 miles
The mile paces ranged during the week. I usually went by how I felt. Most runs were anywhere from
This was my max mileage week during the summer – 80 miles
b. Season (Indoor Track Season)
Monday: Easy 10 mile run @ 6:40-6:55 mile pace
Tuesday: 2 mile warm up, 6 mile run @ 5:45-6:00 mile pace, 2 mile cool down
Wednesday: 2 mile warm-up, Tempo run 4-5 miles at
Thursday: 2 mile warm-up, Workout on the track either 400s or 800s depending on what point of the season. 16x400 or alternating 800s and 400s usually would be 4 800s and 4 400s, 2 mile cool down. 16x400- (67.25-67.12-66.77-67.47-67.1-66.7-65.41-65.44-64.59-63.10-63.8-65.81-62.54-63.47-61.24-59.19) alternating 800s and 400s 4x8-4x4 (68.2-2:16.4-66.3-2:14.2-65.4-2:09.1-63.4-2:07.6) we always do equal jog rest
Friday: Easy 5-6 miles and then 100 meter sprints or a few 200s
Saturday: 2-3 mile warm-up, Race, 4 mile cool down
Sunday: Long Run 12-14 miles or double run am: 6 miles pm: 7 miles feeling. Could be at
-On average I was running 60-70 miles a week during this indoor season
- Core workout and light weights done 4-5 times a week
Goals: My Goals for the Indoor season to win the 3200 and 1600 at my state Qualifier meet which I accomplished and win the 2 mile at Eastern States. The main goal for the season was to win the state federation 3200 meter championship and come back and place in the 1600. My next goal is to come in the top 6 at Nike Indoor Nationals in the 2 mile. The overall goal is for the year is to stay healthy and injury free.
Coaches’ Philosophy: (by Szymanski) I believe in a combination of long steady runs and some type of speed or intervals twice a week. Getting a good base in is one of the most important things to a persons training. You first have to work on a base and strength then get into doing speed work. The day after race I will have the guys do a long easy run to recover and the following day will be a 5-6 mile run on the track at a decent clip to get the lags back underneath. When we do speed/interval work on the track the intervals will range from anywhere from 400s to 1200s. I like to try and keep Bobby running at pace but he seems to always go a little bit faster. Depending on where the race falls during the week a tempo run will be put in to build strength and confidence.
At
Name: Bobby Andrews