As the number two returnee heading into this year's Nike Cross Nationals, one might expect Texas' Craig Lutz (Jr., Flower Mound, TX) to be feeling some pressure.  While he might be feeling some pressure to win a national title, the talented junior sure isn't show it, especially after his huge win at the Texas State Cross Country Championships this past weekend.  At his state meet, Lutz crushed the field, running 14:45 and having the fastest time of the day by 23 seconds. 

With a new approach to the post-season, Lutz now eyes a return trip to Portland, where he hopes to claim the national title as his own.  We caught up with Lutz this week, as he gets ready to race the NXN South Regional this weekend.  In the interview, Lutz talks about his season thus far, his experience at NXN last fall and what his training is like.

Scott Bush (SB): Congrats on a big win at the Texas State Meet this past weekend.  Can you tell us a little bit about how the race unfolded for you?

Craig Lutz (CL): Coming into the race, my coach had been drilling me on running my own race and not worrying about anything going on around me, especially in the first mile. So as the race went out I stayed relaxed to the mile and put a surge on to quicken the pace heading towards the 2000 mark. My coach was standing there yelling that I was putting a gap on the field, so I kept pushing it through the back part of the course and stayed consistent through the rest of the race.

SB: With the post-season coming up, what are your expectations over the next few weeks of racing?

CL: I am really excited about doing it again this year. After nationals last year, my coach and I decided that our final goal for the '09 season would be to win nationals. So for the next few weeks I'll be staying on a strong workout routine and running my heart out in Portland, and hope for the best. I am excited to race the top guys in the country.

SB: Last year you finished fifth at NXN, returning this year as the number two returnee.  Will your approach be any different this year compared to your successful race last year?

CL: Haha, yes it will be. Last year I came into the race not really knowing what a good strategy would be for a national race , so, I went out hard and held the lead with some of the other South guys and probably threw away a top three finish by depleting myself so early on.  This time around I am going to try to approach it more conservatively and not get too excited early on.

SB: You ran 25 seconds faster at the state meet this year compared to last year.  What have you done differently this year to take that next step in your racing?

CL: I know this sounds weird, but the stress fracture I got at the end of my track season my sophomore year helped a lot. It pushed my base mileage training back until late August, early September. This has allowed me to stay more fresh in the later weeks of the season.

There has also been a lot of help from my team. We have a much larger and stronger group of guys training this year which has helped in pushing me, especially in speed endurance workouts where I usually have the hardest time hitting my goal splits. And I cant leave out Coach T, he's really been working hard on trying to get me stronger in my races from the beginning and breaking me through walls in workouts.

SB: What's a typical week of training look like for you?

CL: We go through a few transitions of workouts, starting out with base or longer run type workouts through the summer and into hills and mile repeats on grass, then going into 5x1000 sessions and 4 mile tempo runs mixed into the season.

Mid-season our week would typically look like: Monday morning, 5x 1000 avg. at 2:48 or a long run(12m) Monday afternoon, core work and weights and an easy 4-6 mile run. Tuesday would be a recovery day with about 6-9 miles. Wednesday would be sessions of 3x3m on an 800 meter course either flat or hilly on grass with splits at 2:30 -2:35. Wednesday afternoon would be another core and weight workout with a 4 mile easy run. Thursday would be a speed workout on the track, usually consisting of 8x 400 at 64/65 and then strides on grass with a lot of stretching. Friday is our pre meet day, so just a few 200s or 400s to loosen up and a lot of stretching. Saturday is race day, and Sunday would be 2-4 miles very easy with an ice bath and stretching.

Our training weeks typically went in three week patterns before switching to new courses and workouts.

SB: Texas has had some tremendous distance runners over the past few years.  What's it like to be part of such a strong high school running community?

CL: It's amazing! Texas has one of the deepest histories for guys distance runners and its been a blessing to be able to train and race with many of them. And even though were all competition to each other, or at least used to be for the guys who have moved on to college running, outside of the race, we're all pretty good friends and talk a lot, whether it's about a race or just asking about their day.

It's uplifting to be able to say that I am part of such a great group of guys who all love the same thing and who can share a unique passion for this country's greatest sport. 

Quick Six

SB: Favorite food?

CL: Got to go with steak.

SB: Favorite pre-race ritual?

CL: Haha, listening to Act a Fool with the team before getting on the starting line.

SB: Best movie ever?

CL: Black Hawk Down

SB: Shoes you train in?

CL: Adidas light weight trainers and Brooks for long runs.

SB: Car you drive?

CL: Silver Galant

SB: Favorite part of NXN?

CL: Seeing a lot of people that you know.