VMI Athletic Communications recently conducted an interview with VMI alumnus Donnie Cowart '09, who placed ninth in the steeplechase at this past season's USATF Track and Field Championships. Below is the full text of that interview.
Q: Donnie, when we last heard from you, you were finishing ninth at the USATF Championships…What kind of confidence did that give you to be able to run at that level, including beating the two-time Olympian, Anthony Famiglietti?
A: The end of my college career was so bittersweet, because I felt I was just starting to reach my potential. Coach Spangler took me from being an average high school athlete to an Division-1 NCAA All-American Steeplechaser, and coached me to a USATF Championship appearance. I felt with time and the right focus I could not only make it back to the USATF Champs, but improve upon my 2009 appearance. After going from 21st (2009) to 9th (2010) I showed myself that I belong in the race. That performance makes me feel confident about the 2011 USA Championships.
Q: How did your fall training go coming off that race?
A: After USA's I took a little time off, then got right back into the mileage. This fall has been one of my strongest fall training blocks ever. The focus has mainly been on the volume and much longer efforts, including the Virginia Ten Miler, a few 10k's, longer tempo's, and solid long runs each week. Developing my aerobic strength is already paying off, and I can't wait to see how it translates to the track when I step back down to the steeple in April, May, and June.
Q: Looking ahead into the fall, what races do you have on your slate, and were they chosen for any particular reason? Do you feel as though you're well prepared?
A: I'll be finishing the 2010 year with a 10K at Club Cross Country Nationals. Then early in February, I'll hop a plane to Seattle for a 5K at the Husky Classic. I feel both could be great places to run fast times. Then I may look to do a little more racing indoor, but nothing's for sure yet. Then I hope to open my outdoor season again this year at Washington and Lee with a possible steeple to get ready for a trip to Stanford around May 1st, where I'll also steeple. I feel extremely prepared for the season and I'm excited to see what is in store for me.
Q: How has training with Ragged Mountain helped your cause these last months? What have you learned from individuals involved with that program?
A: I'm surrounded by athletes that want to work hard and they are also great people off the track. The Ragged Mountain Racing coaches have helped me take my running to another level and we also have some experts in different fields that are great at improving form. One being Jay Dicharry at the Gait Lab, who has helped work on some weak points in my form. Another being Heidi Johnson who works with us usually twice a week trying to strengthen those weak points Jay discovered. So basically we have a solid support system and it is continually getting stronger.
Q: As we mentioned earlier, you ran against Famiglietti at USATF's…Have you had any other interesting opponents, people well known in the track community?
A: I raced Billy Nelson twice last year (who is also an Olympian), and I also raced Robby Andrews in a 1500.
Q: Now, the big question – Do you believe you can qualify for London 2012, and if so, what do you have to do?
A: Number one - I have to get the Olympic A Standard which will be announced in January of 2011. The next step would be the US Trials, and I would need to put myself in that lead pack that got away from me at this past US Champs. For now, I just need to do solid work and focus on all the little things. Coach Spangler spent five years teaching me what I had to do to be good, and you had better believe I'm getting it done!
