AZ 2013 Watch List - Nick Dale


The 2013 Cross Country Arizona Watch List series continues.   As the season gets underway new athletes will be added to the list.  Good luck to everyone!  See you on the course!


Journal Questions:


Name:  Nick Dale   (Nick's Milesplit profile)


High School: 

Mountain Ridge


Year of Graduation:



Best time in a 5K and a 3 Mile Race:

5k: 16:14


What are your goals for the upcoming season:

I would like to PR and run a good race at state and place well in the invitational’s I attend. It would be great to set the school record on the home course as well.


How is your summer training going?   Your favorite workout?  What kind of summer mileage do you run?

My summer training is going great.  I’ve had a lot of fun training with all my friends on my team and I’m getting in great mileage. My favorite workout is 1000’s because it’s long enough where it’s not a complete sprint but you still need to hold a good speed.


How long have you been running and how did you get started:

I’ve been running since 7th grade when I joined my school Cross Country team to get in shape for soccer.


Which meets will you be running this year?

I will be running Peaks, Ray Wherley, Twilight, my Divisional, Sectional and State races and hopefully Footlocker.


What are your favorite and toughest courses to run in State and out of State?

My favorite course is Peaks because the temperature is awesome and the woods surrounding the course are amazing. The hardest course is state because of the fast pace and all of the small hills that really drain you.


So far in your high school career, what is your favorite cross country race or cross country memory?

My first race freshman year when I surprised the whole team by beating some of the varsity team was definitely a highlight because it was funny to watch everyone’s reactions.


What do you look forward to the most this season?

I really look forward to seeing how much I can PR by because of all the extra training I have put in this season.


Out of all your running accomplishments so far, which stands out the most?

Breaking the 4:20 mark in the 1600 stands out to me because the 1600 has always been my favorite race and that was a huge barrier to break.


When you are not running what do you like to do?

I enjoy hanging out with my friends or family and eating Subway.


Do you cross train (lift, swim, bike etc)?

Our team does some core exercises in the weight room and I enjoy biking and swimming when it fits into my schedule.


How have your coaches influenced you overall?

My coaches have influenced me so much, I’ve gained so much knowledge from them and they help keep me motivated day after day.


Are you considering running after college?

Yes, I hope I will have the opportunity to run in college.



Quick Six:


Favorite Pre-race Meal?

Peanut butter sandwich if the race is in the afternoon or an oatmeal bar if the race is in the morning.


Kind of shoes you train in?

I prefer Brooks or Asics.


Favorite athlete (running or otherwise)?

David Rudisha or Usain Bolt


Favorite song?

Invincible by Muse


What time of day do you run?

5:15 AM


Favorite quote?

“To give anything less than your best, is to sacrifice the gift.” Steve Prefontaine