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Keith Gerrard
Keith Gerrard is a British international athlete who has recently moved to the states to start a scholarship at the University of New Mexico in Albuquerque. Keith is one of Britain's leading cross country runners at represented Great Britain at the World Cross Country, Jordon, earlier this year. Spending 4 years at the athletic dominated University of St Mary's Keith decided it was time for a change and a new experience. Having only been in the USA a short time RunnersLife caught up with the Newham&Essex Beagles athlete to talk about his running.
How/why did you start running?
I'd say the sport more found me. I used to play a lot of football until I was about 15 or 16, and never really thought about taking running seriously until then. I entered a few local road and fell races on the Isle of Man around this time, and they used to give me a lot of satisfaction. One day it just clicked that if I did some training I might actually get good! From then on I made running my priority and it all moved forward very quickly from there.
What do you like about running?
It's such a simple sport, but so tough at the same time. Anyone can run, you don't necessarily need fancy facilities or equipment, just a strong set of legs and lungs. This makes the sport very competitive and extremely difficult to become successful in. For me personally, I just enjoy pushing myself hard, and I get a massive satisfaction when I reap rewards from doing so.
How did the summer go for you?
It was OK. I ran PB's for 1500m, 5000m and 10,000m so shouldn't complain too much. There is still a lot of work to done on my track times though, and I'm confident I will take big chunks off them in the next few years.
Why did you choose St Marys Uni?
It all started when I stopped over night down there on the way to an International XC meet. I'd read bits and pieces about it before I got there, and liked the sound of the place. When I got there I thought it was ideal and I particularly liked the idea living in the student-athlete block. Being surrounded by athletes helps you to maintain focus (which a lot of people can find difficult to do at university!) I was taking running very seriously by this time, and I felt St Mary's offered a great place for me to develop. It's got a quality training group, in a perfect running area, with great coaching staff. It just seemed so right!
Did you enjoy your time there?
Absolutely. In fact I enjoyed it so much that I stayed there for 4 years - in the same student block! St Marys is a small college so it didn't take long for me to settle down, everything became familiar very quickly. It was an ideal base for me. I got to train with some great athletes down there and was constantly learning. My running had progressed massively by the time I left.
What was the training group like?
The group was ideal. There were a number of other international athletes for me to train with day in day out, so that was great. When I linked up with Nick Anderson in 2007 I started doing all my training with Andy Vernon. This was perfect for me and really brought me on. We'd still link in with the others as well, because there was so many of us. I think the athletes fill two accommodation blocks now. There are around 30-40 student athletes down there, all running distances from 800 through to XC. On top of that there are a number of senior elites who use the area as a base. There is always someone to train with.
Why did you decide to go to the USA this year?
It was a big decision for me, but was something I always did want to experience. When I graduated in 2009, I didn't know what to do, or where to go! The opportunity of a scholarship at the University of New Mexico came along and something inside was telling me to go for it. There are a number of other Brits currently in America who have made huge jumps in their performance level since they got here, so that was encouraging to me. Also I was well aware of the great race opportunities out here (particularly for 10k on the track) and wanted to take advantage of that. I'm sure it will pay off!
Which University did you choose?
I chose the University of New Mexico in Albuquerque, for a number of reasons. Firstly it's at altitude, something I think every aspiring runner should try at least once in their career. Albuquerque is a hot spot for endurance runners - they are everywhere here. It's a great running area with a variety of terrain and endless trails to run on. The University's facilities are phenomenal too, they have everything you might need and more. Not to mention the team we have - it's very strong and has a lot of potential. To top it all off I was awarded a full scholarship here, that made it tough to turn down!
Are there any other Brits there with you?
Yes there is a whole bunch of us out here, another reason why I chose UNM. On the guys team there's myself, Rory Fraser, Dave Bishop, Ross Millington and Lee Emanuel. On the girls team you've got Ashley Gibson, Ruth Senior, Delyth James, and Emma Reed. Nearly half the team is British!
What are the main differences to the UK system and training?
Well the main difference is that the system I'm competing in is strictly collegiate. College sport is such a big franchise out here, its quite unbelievable and came as a big shock to me. Everyone makes such a big deal of college sport, not like in the UK. The UK works mainly from a club system, and only if your good enough (run the required times) will you get funded. Over here all college athletes are completely pampered whilst they are still in school. However, like in the UK you have to run very well in college if you want to be offered some kind of funding or offered a pro contract.
Nick Anderson was your coach? How does this work with the USA Uni training?
Myself and Nick are still in contact just as much as when I was back home. Nothing has changed there. The team's training structure out here is quite different to what I did back home when I was completely under Nicks guidance, and being a scholarship athlete I guess you could say it is only courteous to train with the team! Nick has been very flexible with this, and has continued to guide me accordingly. He is still my first point of contact and still structures my weekly training, we just have to try and fit things around the team. I have a lot of respect for him as my coach.
What is a typical day in the USA?
Ok, so I'll get up wash, change and grab a slice of toast. Then I jump in the car to "practice" with my house mate Allen Pittman and neighbours Rory Fraser and David Bishop. After our run or session (depending on the day) we go straight to the training room for our team core session, then its ice tubs, stretching or physio if it's needed. After that I head back to my apt and eat a mid morning snack or have lunch. Then I have to do work! Joe Franklin the coach keeps an eye on me for this which kills me. I don't have a class until mid afternoon, so I will get a ride in with Bishop to these. Once class is over we head back and do an evening run around the golf course. Then I cook dinner and watch a bit of TV before retiring to bed. Quite a boring day really!
What is a typical hard training week?
Well, when I was back in the UK, a full week would probably include a reps session, a threshold session, and either hill work or second reps session. I'd do a long run on Sunday and plenty of recovery runs between sessions. Things have differed slightly since I've been in America, the main one is I now do two workouts a week (Tuesday and Friday) and a long run (Sunday). I've found the transition to altitude pretty tough if I'm being honest, and its taken it's toll on my health and iron levels. That has been quite confusing and frustrating for me. I've struggled so far, but with more time to adjust I'm confident it will eventually come good.
What would be a 'race' week training wise?
Much the same as above but with a reduction in the amount of miles I run, particularly in the final 48 hours before the race. If it's a big race on a Saturday, I will probably do a reps session on the Tuesday, and then just easy running and strides through to the race. I firmly believe that you can't get much fitter the week of race, but you can make yourself tired or ill!
How long is your long run?
A long run can be anything between 90mins and 2 hours. I don't run to pace, I always just run to how I feel. If I'm tired I will take it easy, if I'm feeling good or running alone I may run faster. I will never force a pace (unless it's a timed run or session). A lot of the boys out here run with Garmins (I've never been a fan personally!) and runs tend to be between 6 min mileing and 7 min mileing, perhaps even slower if it's a recovery run and we are tired! It really does depend on how I feel.
How does your sessions differ from seasons?
In the summer I will be on the track once or twice a week. The speed or volume of the session will depend on its emphasis. In the winter I'm mainly on the grass or doing hills. Threshold running is something I keep in touch with year round though.
Favourite session?
Probably tempo runs or hill sessions. They are a good slog and you just kind of get through them. Also they make you very strong so are very worthwhile. I tend to get nervous before track sessions!
Do you train in a block system?
I just do exactly what Nick tells me and don't really worry about it. I trust him completely and know he has it all planned out for my needs. I don't think- just run!
Do you ever do cross training?
Only if I'm injured, I hate cross training! Even if I do have to do it I don't like to go over the top with it. I really think that to be a good runner you need to run!
Is country still your favourite surface?
Without a doubt! Don't get me wrong I enjoy a track race, but I've been more successful at XC over the years so I prefer that!
Will you be coming back for European XC trials?
Unfortunately not. That falls just 5 days after the NCAA, I think I might be very rushed and jet lagged if I were to try and fit that in!
How was the World Cross Country in Jordon?
It's hard to describe, it was just unbelievable really. When you slogging your guts out and still finish 3 or 4 minutes behind the leaders that's quite a depressing reality check! The course was some what unusual, not how I like it!
Do you ever take a break from running?
Yes, at the end of every XC and Track season I will take some time off. I like to begin each season fresh and ready to go, even if this means I'm unfit to begin with. It's all about and prioritising being ready when it actually matters.
Rest days?
I try to have one every 10 days, and don't like to go more than two weeks without one. I've actually just had a very long stretch without one and as a consequence I'm not too healthy as I write this! I live and learn again!
Will you be out training on Xmas day?
Oh yes! Not a session though, probably just a lengthy run.
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