(file photos courtesy of Tracy Rollins)
A Thursday Conversation with Megan Yohe
Chris Ammen
If you have been anywhere around Missouri High School Cross-Country the past few years, you are well aware of Megan Yohe. Running for Liberty High School, she has personal bests of 18:05 in the 5K, 10:31 in the 3200, and 5:00 in the 1600. Now as a senior, she has her sights set high as the cross-country season enters its third week. I had a chance to catch up with Yohe this past week.
Megan, you have been around for quite some time now and it is finally your senior season. Can you walk me through some of the high points in your high school career?
Freshman Year: The highlight would be winning state as a team my freshman year! It was quite an accomplishment, yet all the better to share it with 6 of my closest friends. I came onto Varsity as the only freshman that year and all of the older girls took me in and we became so close
Sophomore Year: This year was more of a learning experience than a high point type of experience. With a few girls graduating our team didn't quite match what we had the year before. At our sectional race to qualify for state, in which the top 4 teams go, we placed fifth. It was hard to handle that loss as just one other teammate and I traveled to state with the boys team. Although this was not what I was hoping for it taught me a lot about the impact of a team and how sometimes, even with lots of hard work, it doesn't always turn out as planned. On a positive note, though, I was excited to improve my time a lot from the year before and place 11th (All-State). This was my first year running track and I was excited to qualify for State in the 4x800, 1600M, and 3200M. I was able to finish off the season with PRs in the 1600M and 3200M as well as place in the top 8/All-State for both.
Junior Year: This year was just the opposite of sophomore year and almost as exciting as the experience our team shared winning state my freshman year. Our team was full of underclassmen and each race brought new challenges as we learned about each other. Going into the sectional meet we all knew that we had to give it 110% if we wanted to race together again the next weekend. Each of us had put in all the work needed plus more and we were mentally ready to "leave it all on the course." But we found out Liberty had gotten 4th and we would be running at State! This was a huge accomplishment for my team and me. I also finished the season with a 2nd place at the State meet, 3rd place at Nike Regionals, and a race at Nike Cross Nationals. My track highlight for this year was the 3200M at KU Relays when I ran 10:31. Overall, it just felt great!
Senior Year: I guess we will see where this year takes me! Hopefully to end on a high note, just like cross-country started for me!
How was your summer training? What kind of mileage did you hit on a weekly basis?
Summer training went very well. I took some recovery after track and then got right into my summer running. Our team does a lot of running together so in the summer we would meet every morning at 6:00am. However, I was gone the whole month of July at a Christian girls summer camp in North Carolina. It was a great experience and while there I was able to run the mileage I wanted and also get in lots of cross training. I gradually built up my mileage every week and also listened to my body. During the summer I hit around 40/45 miles give or take each week.
How is you training going now? What kind of workouts are you doing? What kind of mileage do you expect to hit during the season?
Training is going muy bien (really good) so far this season! I am just shocked that it is already my last cross-country season; it just goes by so fast. When I think of my training, I think all the way back to similar workouts we did my freshman year when it was only my first year. I am, however, switching it up a little more this year than in the past by also running with the boy’s team. Each week is usually a routine hitting about the same type of workouts, with races on the weekends. During the week our runs are filled with hill and speed workouts along with a long run. In between these we do recovery runs, yet at the same time focus on keeping a consistent pace and increasing our endurance. My mileage has increased since the summer with two-a-days and I think it just varies week by week and with what race is coming up. Just this past week I ran about 47 miles. I haven't ever gone above 50 miles this season, but stay right in the 43-50 range.
What are your goals for the year?
The obvious goal I feel all runners have is to improve. We run at a lot of similar races from year to year and I love looking back at race times comparing the progress I have made each race. For example, next week we run at KU Rim Rock. I have run at this race since freshman year and each year I check my times. I enjoy seeing how far I have come and how hard work can affect you positively. Just like last cross-country season, I hope our team qualifies for state and works together in a pack. It's a one-of-a-kind experience. Looking past the official season, I hope to qualify for Footlocker and Nike. I ran at Nike last year, but would love to go to Footlocker too. One goal I have for the track season, though very far off, is to break 5 minutes in the mile. This past year I was able to run 5:00.45 and this year I hope to break that 5-minute barrier.
How is it working with your coach, Tim Nixon? What does that relationship look like?
I am very grateful and appreciative to have Tim Nixon for a coach. I think he has played a key role on the type of runner I am, teaching me the importance of a team. This year is Coach Nixon's 31st year of cross-country and he has put a lot of time and hard work into our team. He definitely knows what he is doing and it's nice to know you can always ask him questions and talk to him. He not only coaches you about cross-country, but also teaches you life lessons daily. I think Coach Nixon is a great Christian role model for the team as well.
You are a senior...any news on colleges and will you be running in college?
I have made the decision to run in college. This came as an easy decision for me because I really enjoy and love running. I do not enjoy making decisions and as of now have not decided on "the" college yet. I have narrowed it down some and scheduled a few of my official visits already. I really look forward to seeing the campuses and spending time with the runners there. Hopefully it will all help me in my decision process!
What advice do you have for all the underclassmen out there just starting to run?
I feel like there is a lot I have learned since I first started out running. Some info is probably good to know from the start, but also other information is good to find out along the way. Overall: Enjoy it! I think it's important to love what you are doing (running related or not), work hard, and have fun! Also, another simple, but important tip is to listen to your body, eat healthy, and get plenty of sleep each night. These may not seem like much, but all the little things add up! And an ice bath here or there definitely won't hurt!
Favorite pair of running shoes? Racing shoes?
Simple. Mizunos. I have run in the same model of running shoes since I got my first pair. With some things I am a creature of habit and this is one thing I don't switch up. It makes it easy when ordering new running shoes, too! I run in Mizuno Inspires and Mizuno Nexus for my normal running shoes, but for racing shoes I run in Asics for cross-country and Mizuno for track. I also alternate between my two pairs of running shoes (another tip!) during the week. I use one pair for shorter runs and another for longer runs.
What is one thing about Megan Yohe that most people do not expect?
This may be an obvious one, but one thing about me is I'm a very happy person, always trying my best, and giving it all to God. One thing most people may not expect about me is that I hate chocolate! Also I would love to travel to Australia and do mission work in Africa. One more unexpected fact me may be that I'm 17. People often guess I'm a lot younger than that.
Thanks Megan! Good luck to you and your team this season