Going the Distance

Sean Kay

[Sean is a senior at Arlington Catholic High School. He runs three seasons -- cross country, indoor track, and outdoor track. In the 2018 fall season, Sean won the Division 5 state cross country championship, and was runner up in the Division 2 All-State meet. Being one of ten children, Sean spends his time helping around the house when he’s not on the track. Sean plans on running in college but has yet to decide where.]

GTD: Sean, how many summers have you trained in Coach Braz’s summer program? What got you started?
Sean: This past summer was my third season working with coach Braz in the summer. I started going into my sophomore year, but I wish I started much before that. Outside of summer I’ve worked with Coach Braz personally since spring of my sophomore year.

GTD: The last phase of each training session is devoted to core work, flexibility, and strength. Tell us about it. What did you like and didn’t like.
Sean: My favorite part of Braz camp was actually the mobility and strength component of each session. Personally, I found that the hurdle drills help me the most. Additionally, all the work with bands and core improved my strength significantly, and now that Braz camp taught me how to perform each drill, I can do them on my own when camp ends.

GTD: When you race, do you have routines that you always do to prepare, leading right up to the start?
Sean: Starting with the morning of a race, especially a big invitational, I try to keep the same routine. I eat the same breakfast pre race and do the same warmup routine for each race. It took a little trial and error but eventually I found the right routine for me. The night before the race I always try to roll out and stretch a little extra, but I always try to keep whatever I’m doing simple and stick to the basics, instead of overthinking things and getting too nervous.

GTD: Many athletes get serious about what they eat. What are your thoughts on nutrition?
Sean: I think nutrition is a big part of running. Although I don’t stick to any plant based diet or ward off candy all together, I try to choose a healthy option whenever I can. Whether that means adding a small salad with my pizza or having one bowl of ice cream instead of two, I don’t try to agonize over every calorie I eat.

GTD: Goals for xc this fall? Winter and spring track?
Sean: To keep it simple, My main goal this fall season is to improve. Of course I want to repeat as division 5 state champion, but I also want to improve my time and win division 2 all-states. This all really leads up to qualifying for Footlocker Nationals down in San Diego this year. However this all can’t happen if I can’t stay healthy and injury free. The most important goal I have is to stay healthy this cross season and hopefully throughout the whole year, and I think Braz camp helped tremendously in keeping me on the healthy path.

[On November 16 at the All-State xc meet in Gardner, Sean posted the fastest time of the day (16:03) to win the Division 2 race and become the top xc runner in the state.]