Athlete: Sam Russ
School: Lincoln Academy
Year of Graduation: 2019
2016 State Meet Finish: 79th in Class B 18:44.09
Last year Sam Russ led the upstart Lincoln Academy Eagles to a KVAC Class B title, and sixth place finish in the Class B State meet. Along the way Russ finished second individually in the KVAC Class B meet, and then a fourth place effort in the Northern Maine regional.
At the state meet he had a disappointing 79th place finish. "Last year was a perfect example of when someone is physically ready to race, but not mentally," Russ said of his race. "Throughout indoor and outdoor track last year, my main focus was to become a stronger racer mentally as well as physically."
During the indoor season Russ make progress as he finished as the Class B state runner-up in the Mile, and then nabbed a third place in the 2 mile. He continued that success at the state meet outdoor with a third place effort in the Class B 1600m, where he ran a lifetime best 4:35.68.
Sam showed his summer fitness as he won the second annual Beach to Beacon Mile in a time of 4:42.9. He followed that up the next day with a time of 35:34 in the 10k, good for third fastest Maine high school runner.
The junior is off to a great start in 2017. He started the year off with a third place effort at Maranacook, where he wasn't going all out. Sam has followed that up with a pair of wins, one at Belfast, and this past week at Medomak Valley where he clocked a new personal best 16:24.06. That time was the fastest in the state last week.
We caught up Sam to ask him a few questions about his season, as well as a few others to get to know him better.
Tell us how your summer training went?
My summer training went really well, I increased the mileage a bit from last year and felt that I was getting consistently stronger throughout the summer.
What are your goals for the upcoming season?
I hope to be able to break 16 by the end of the season. I'd also like to place well individually and as a team at states.
What's a typical training week like?
A typical training week is 45-50 miles. This usually consists of a long run, a couple interval/hill sessions, and some basic strength/mobility.
What is your favorite workout?
My favorite workout that we've done this year is 800m hill repeats in the pouring rain. Absolutely brutal, extremely gratifying.
Do you have any pre-race rituals or routines
I like to wear my blue crocs to all our meets. I feel that they give me the strength and motivation I need to get through a race. I've tried to convince my coach to let me race in them but he said no
How does your coach motivate you?
Sometimes if the team does well we get to go to his house and eat ridiculous amounts of waffles. It's very effective motivation.
If you could walk in one person's shoes for a day, who would it be and why?
Noah Jordan, one of the guys on my team. I've always wondered what an average day is in the life of Noah Jordan.
If you were given a chance to take over as a coach for a day, what would be the workout you'd plan and why?
Probably circuit training. Coach seems to always be having too much of a good time when he makes us do circuit training.
What professional athlete would you most like to meet?
I would love to meet Jenny Simpson. She seems like a really great person, plus she's really fast.
Lastly, if you were stranded on an island with three things what would they be?
My crocs, my tuba, and a boat.
Personal Records- 800m - 2:11.14
- 1600m - 4:35.68
- 1 Mile (in) - 4:47.13
- 3200m - 10:17.30
- 2 Mile (xc) - 11:19.00
- 2 Mile (in) - 10:32.06
- 5K (xc) - 16:24.06
