Meet the champ

HIGH SCHOOL MEET THE CHAMP

High School Class A State 3200 meter winner Lucas Mueller

Lucas Mueller won the state Class A title in the 3,200 with a time of 9:22.9. Submitted photo

BY NATE LECKBAND

Lucas Mueller, a Nova Classical Academy athlete, enjoyed some success his junior year of track. He posted 56.43 seconds in the 400 meter race at the Leo Bond Invitational, a 2:00.5 in the 800 meters and a 4:31.71 in the 1600 meters at the MSHSL Section 4A Meet. Though he ran well his junior year, Lucas had yet to meet his full potential as a track athlete.

Lucas had only been running since the summer after his freshman year. “I started running by myself, mainly because I had a lot of free time after school,” he said. “During the summer driver’s ed course, one of the guys on the cross country team asked if I wanted to come to practice.”

In the fall of his senior year, Lucas finished eighth at the state cross country meet in a time of 16:08. Coming into track season, he started to build confidence. “The biggest factor in Lucas’s improvement was just his belief in himself. He had begun to have some success as a junior, but really didn’t believe he could compete for a state title until this spring,” said his coach, Dennis Barker. “For most of the [state cross country meet] he was pretty far back. He just didn’t think he could go out with the leaders. But he closed real well and saw that he could run at the front. So, over the winter he got in some good training, and by spring he knew he was ready.”

Coach Barker focused on building Lucas’s base, but at the same time keeping him healthy. Lucas had built up to running 60 or 70 miles a week over the summer, and after tak

HIGH SCHOOL

ing three days off following the state cross country meet, he dove right back into training. In the winter on Sundays he would do a 15 to 17 mile long run. Tuesdays were speed workouts and Fridays were an endurance workout. One endurance workout was 5 x 1600m with a 200m recovery jog. “I started out at 5:50 mile pace in November, and by January had knocked it down to 5:20,” said Lucas.

Once the track season started, Coach Barker knew Lucas was in the best shape of his life. “I decided to do fewer workouts during the season than I normally would. I also limited the number of 1600m and 3200m races he ran,” said Barker. Barker also had Lucas take one track meet off. Because his training wasn’t quite as intense, when there was a race or a workout geared toward the 3200m or 1600m, Lucas was excited. “He never went into these workouts or races reluctantly,” said Barker. “I felt that if I could keep his mind motivated and his body healthy, he could win the state 3200m.”

“I changed my racing schedule this year,” said Lucas. “Earlier, there was never a meet where I didn’t run the 1600m and 4 x 400m, usually tripling with a 400m or 800m. I usually got stuck in a rut, running the 1600m week after week with little improvement. This year, I ran only two 1600m races before sections.”

Though he hadn’t raced a 3200m before his senior year, Lucas quickly found success at the distance. At the St. Croix Invitational, Lucas ran 9:25.9. He also set a personal best in the 1600m at the MSHSL Section meet, running 4:17.24.

Lucas wrapped up his season with a Class A state title in the 3200m, running 9:22.9 and a third place finish in the 1600m in 4:25.59.

Lucas shows a lot of strength and potential as a runner. “The phrase you hear Lucas say most often when cheering for his teammates is, ‘Give it everything you’ve got!’ That’s how he approaches his training and races,” said Barker. “It’s no problem getting him to go all out.”

Next for Lucas, he will be running track and cross county for Carleton College. “I think Lucas is going to be a very good collegiate runner. His improvement curve is still fairly steep. He started running as a sophomore but it was very light,” said Barker. “I think he will have good range in college, being able to help his team in a 4 x 800 as well as a cross country 8K.”

Injuries Slowing You Down?

Folske Spine & Rehab Clinic PA

ACTIVE RELEAS E ® TECHNIQUE | CHIROPRACTIC MEDICINE

Certified Active Release techniques for the treatment of soft tissue injuries :

Plantar Fasciitis Achilles Tendonitis Ankle Pain Back Pain Shin Splints Chronic Tendonitis Knee Pain IT Band Syndrome Hip Pain

5851 Duluth Street Suite 319 Golden Valley, MN 55422

PHONE (763) 546.0665 | WEB www.folskeclinic.com

Wayne Kryduba Photography

Providing creative photography for businesses, magazines and corporate or sporting events. Personalized approach and the best service anywhere!