By Harshit Bhatt ‘28
As the temperature drops and daylight fades at Conestoga Valley High School, the winter track season is just heating up and getting started. While some might see the months between December and February as a time to stay indoors, CVHS sprinters and distance runners are using this demanding training season to build momentum, develop versatility, and prepare for the upcoming spring season.
For many athletes, the cold is nothing compared to the bonds formed on the track. Eliza Hess (10), a distance runner with a personal record (PR) of 5:47 (top 10% – 20% in the world) in the mile, finds the social aspect to be a primary motivator.
“I think that my favorite part of running is the community that I get to be a part of,” Eliza said. “Runners are just an amazing group of people because they’re all just so kind and such hard workers.”
Alastair Shea (12) agrees, noting that running “gives me friends” and provides “a goal” to drive for. Alastair brings impressive experience to the team with a 5k PR of 17:21 and a 1600m time of 4:43 (top 1% – 3% in the world).
Winter track requires a unique level of dedication to handle “crappy weather” and the fact that “it gets dark so quickly this time of year.” Athletes must also manage internal challenges. Sophomore Ariana Flewelling, who transitioned from soccer to distance running, manages her training alongside asthma. “Having asthma is a big challenge and I’m just paying more attention to it and not trying to push myself to a point that it’s dangerous,” she explained. Ariana noted that her current focus is “improving my speed and form for the spring season.”
As Ariana transitioned from soccer to distance running in the spring of 2024, she had to adjust to the contrast in seasons. “Running outside when it’s freezing cold because during xc [cross country] and soccer season it was always hot,” Araiana noted as her biggest adjustment. Although Ariana has asthma her 5k (3.1 miles) time is 23:30 which is ~49% or 1.5 times faster than the average 5k finisher.
A typical winter training week for these athletes is rigorous:
* Workouts/Tempo Runs: Held twice a week, typically on Tuesdays and Thursdays.
* Long Runs: One or two sessions to build endurance.
* Easy Runs: Two days focused on recovery.
* Rest: One essential day off.
Eliza mentioned that this season has been more intense than in the past, stating, “Earlier winter seasons that I have run were a lot easier by comparison and I didn’t do as many workouts.” The hard work is paying off; Eliza recently noticed clear improvement after a mile time trial where she “ended up getting a 13 second PR.”
The athletes are also focusing on personal growth and health. Ariana, who is working to improve her speed and form for the spring, has to manage a significant health hurdle. “Having asthma is a big challenge and I’m just paying more attention to it and not trying to push myself to a point that it’s dangerous,” she shared.
Meanwhile, Alastair is focusing on the mental side of competition, noting that if he could change one thing about his history, it would be his “weak mental decision in races when it gets hard.”
Ultimately, the winter season is about quiet progress. Whether it is Ariana feeling “more prepared and more confident for the spring season” or Eliza “pushing to be a better version” of herself, the CVHS winter track team is proving that the off-season is where the real work happens.
Although CV Winter Track does not have any home meets, they still go to invitationals and you can be there to support them. The invitationals are on the following days: 1/25 @ F&M and 2/1 @ Alvernia. You can also get information about winter and spring track from Track athletes or Coach Banh ([email protected]).