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Scott Balcao (St. Mary's, Stockton) - Top Division IV Runner from the
Sac Joaquin Section
Seventh Ranked Statewide Division IV in the Fall pre-season, Scott Balcao
is another fine athlete from St. Mary's HS in Stockton, who started his
year off with a runner-up effort in the Granite Bay Invitational on August
30th. He was a top ten finisher statewide last Fall at State in Cross-Country,
and will be a part of a fine group at that level this Fall. He has done
some good preparation in an area of the state that is very warm this
summer, and, as indicated below, looks forward to some big things his
senior year!
1) Briefly list your track and cross-country successes during your prep
career leading into this season?
I have won the Sacramento-San Joaquin Division IV sub-sections and sections
three times. I placed tenth in the Division IV cross country state meet.
I hold the freshman-sophomore St. Mary's High School (Stockton) track
records for the mile and two mile. I was the eighteen and under division
winner in the Cal 10 for 2003. This is a ten mile race. I was the sweepstakes
winner at Crystal Springs in 2002. I am a two-time San Joaquin Athletic
Association All-League team member. I have had the good fortune of training
under Felicia Rowley, my high school coach and former head cross country
coach at the University of the Pacific in Stockton. Also, I have trained
with Ross Cardinalli, former University of the Pacific and Pittsburg
High School track star.
2) What did you do in the way of activity this summer to prepare for
cross-country?
I trained on my own while I attended San Joaquin Delta College Summer
School where I took calculus and English 1A. I did long runs of fifteen
miles with hills. I also did fartlek and tempo runs. I did strength training
with weights and cycling to help build my legs up. I also did high altitude
training at Lake Tahoe. I attended my high school cross country camp
in Murphys and attended Runner's Workshop in Malibu.
3) How did you deal with the heat in your area this summer during training?
I usually run in the early morning before the sun rises to get the most
benefit. My second workout is in the late afternoon; however, it is
important to train in the sun because that is when you will be racing.
4) What are some of your goals for this season and year in running?
I want to qualify for the state cross country meet llike last year. I
would also llike to qualify for nationals. I learned a lot last year
about what it is like to run with well-trained, quality runners. After
cross country season, I would like to defend my Cal 10 title to see
if I can run under fifty-five minutes. For track, I would like to run
a sub-nine minute two mile.
5) Where do you see yourself after high school?
After high school, I will continue to run and hope to run at the college
level. I can hold a strong pace for a long time, and I believe that
is my strong point. I would like to do more road racing, cross country,
and improve on the track. I would like to study mechanical engineering
in college.
6) What is a good Monday workout for you this time of year?
Monday workouts are usually easy days. It is Tuesday and Thursdays that
we have speed work. On Sundays, I do long runs. A good workout for
me is mile repeats that are well under five minutes. Runners need to
learn to run hard when they are tired. Mile repeats teach you to do
that.
7) What advice could you give a beginning cross-country runner as it
is perhaps difficult as they start to work themselves into shape their
frist year?
My advice to beginning runners is to keep running for fun. The more fun
you have, the longer you will stay with the sport. Do not worry about
high mileage. Do mileage over the summer to be in shape when the season
starts. It is the quality and intensity of your workout that matters,
not the quantity.
thanks
Doug Speck
DyeStatCal.com
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