Senior Jake McGhee set the course record and won the Westmoreland County Coaches Association Championship earlier this October, running 3.18 miles in 16:14 minutes. He said this accomplishment is the result of his year-round training and practice.
“All the pressure was relieved because going into that, I lost the past couple years, so it felt great to win,” McGhee said.
This is McGhee’s fourth year competing in this race, along with his most successful. McGhee and the rest of Penn-Trafford’s cross-country team raced against 15 other schools in Westmoreland County.
To prepare for the cross-country and track season, McGhee spends his summer running longer distances, then as the season approaches, increases his speed workouts.
“During the summer is when I have my most mileage to get comfortable with my stride and get used to taking as many steps as I do in a race,” he said. “I build up my stamina in the summer, and then maintain it through the season.”
While McGhee said he does not believe in superstitions, he eats his signature dinner of rice and a banana with peanut butter before each race day to load up on carbs.
“The night before I like to stretch out, use my foam roller and I always eat the same meal before the race,” McGhee said.
This winter, McGhee is doing indoor track to prepare for the regular track season and is also joining bocce and swim.
In the regular track season, McGhee competes in a variety of events.
“I do anything from the 400 to the two mile, and I also [do the] triple jump and high jump,” he said.
McGhee is undecided on where he will go to college but plans to run both track and cross-country.
“I love cross country because I’m not running in a circle, but I love track because of the speed,” McGhee said.
Annabelle Aquino, Managing Editor