Workout Wednesday: Sam Lawler Of Pittsford-Mendon

Late August, we took a trip to Rochester, to meet up with Sam Lawler of Pittsford-Mendon.  At the time, he was ranked as the State's Top Returner, running a 191 Speed Rating last fall that earned him a berth to Foot Locker Nationals.  On the track, he would run 9:07.60 in the 3200m as well as 9:23.22 for the Steeple, making him the Top Returning Distance Runner on the track, too.  Lawler is led by Head Coach Chris Compson, a former HS State Level Runner for Queensbury HS.

Since beginning the Season, Lawler has gone undefeated.  He set the Course Record at the Pre-State Invitational, setting the pace for the State Meet later this year (the course was slightly different than the State Meet in 2009).  Next, he would join the sub-15 club at the McQuaid Invite, far and away the fastest time of the day.  Lawler ticked off one more important milestone in that time, committing to run at Syracuse University, alongside his brother, 2017 XC State Champ Nathan Lawler.

This weekend, Sam Lawler will be entered in the Eastern States Championship race at the Manhattan Invite, his first real test for Elite Level competition.  He'll be facing off against Matt Farrell (Loomis Chaffee, CT) with whom Lawler finished in nearly the identical time at last years Foot Locker Northeast Regional. In addition, a trio from Fayetteville-Manlius will be in hot pursuit, looking for the claim to be the top of the Empire State.  Catch all the action from the Bronx, right here on MileSplit NY this weekend.


3x 1000m Intervals w/ Hill at halfway @ 3:11-3:15

6x 60m Hill Sprints

3x 1000m Intervals w/ Hill at halfway @ 3:11-3:15

- - -

Lifting Day