From The Heart: For Bonnies Runners, Competition is a Year-Round Journey

The 'From The Heart' feature series takes an in-depth look at St. Bonaventure student-athletes and coaches. Named for the beloved Merton's Heart that overlooks campus, this series will tell the stories of Bonnies athletic programs on and off the field. For previous installments in the series, click here.

As Bonnies indoor track season gets underway, it will be the second season this academic year for the 24 men and 21 women on the team. For Bonnies runners, they have the unique task of competing nearly year-round.

After spending the summer preparing for cross country, student-athletes in the Bonnies running program undertake a transition from indoor to outdoor track seasons. It's a grind that many fans don't understand.

“The transition from cross country to track is definitely a little bit difficult,” junior Molly Gipson said. “The basis of the training is quite different.”

For sophomore Joshua Lopez, the transition ushers in a new season that excites him. 

“The fun part is getting to run fast again since we’re on the track and starting to build our speed up.”

The skillsets that are needed for each sport are drastically different.

For cross country, “first and foremost, we have to work on endurance, because the distance is the primary focus and runners need to build a solid aerobic base,” head coach Bob Macfarlane said.

“Track is more interval running; sprint drills, mid-distance drills, time trials and plyometrics,” Macfarlane added.

When it comes to track, Coach Macfarlane is responsible for the longer event runners while assistant coach Sarah Lonzi handles the sprinters and mid-distance runners.

“We really focus on running form,” Macfarlane said. “In track you have to be a little bit more cautious of your form because it's going to enhance you.”

In cross country, all the races are done outside which brings a unique set of challenges, “through the woods, trees and cornfields, it's often going to be pretty crummy outside and raining; cold, wet and slippery,” said Lonzi.

Moving indoors to the track provides a more consistent playing field.

"You have the same terrain, so it's nice because you have a nice flat surface,” Lonzi said. However, the track doesn’t come without its challenges: “goodness gracious if you've never been to an indoor track meet, it is dry in there,” Lonzi said.

“The post-race cough is unmatched; you will also be tasting pennies after an indoor track race,” Gipson said.

“Indoor tracks have the small circle, and you are doing lap after lap after lap and it does put stress on parts of the body that typically wouldn't have it,” Lonzi described.

For the athletes that run both track and cross country, they are running nearly year-round. The men are running around 55-to-70 miles a week and the women run 40-to-45 miles per week. This amplifies the need for proper recovery and nutrition.

“Our nutritionist, Marianne Kahle is fantastic. She's phenomenal. We've heard nothing but great things from our athletes that have utilized her, and that is a key component,” Macfarlane said.

Macfarlane also emphasizes the importance of sleep to his athletes.

“The best form of recovery is getting good sleep, so I try to stay on top of that by trying to get a minimum of eight and a half hours of sleep a night,” Lopez said.

Sleep isn’t the only thing used to help with recovery.

“I do routine stretching, core work, and weight-lift three times a week to maintain strength. If something feels off, I’ll go to the training room to work it out,” sophomore William McCarthy said.

Macfarlane understands the pressures of being a Division I athlete. 

“We are meeting with each of these individual athletes so they feel comfortable coming and talking to us if they are feeling tired or fatigued," he said.

Burnout is still something that comes with the extended schedule.

“You really have to listen to your body. Our coaches send us prescribed workouts for every day, but if you simply are not up to the task that day, or something is hurting, it is always best in this sport to rest,” Gipson said.

“The best way to perform at a high level and prevent burnout is to just enjoy training and the process,” Lopez said, “not worrying too much about winning and performing and just focusing on feeling good and enjoying the moment you’re in.” 

All of the athletes rely on different sources to keep them motivated.

“I know we are all in it together and always supporting each other. It is such a beautiful environment,” Gipson said.

This season, the Bonnies had six cross country meets between September and November. Indoor track season began in December and runs through February when the outdoor track season gets underway.

“A lot of days I don’t feel motivated to run or want to get out the door for an easy run, but I know it’s what I get to do and it’s what I have to do to achieve my goals,” Lopez said. “I feel like discipline is what pushes me day in and day out when I don’t feel like running.”

“The ultimate end goal of a season is what provides the discipline for a runner to do what they need to do to be successful and achieve lofty goals,” McCarthy said, “as well as being surrounded by teammates with those same high-achieving goals.”