Andi DeFonce knew she was moving at a quick pace in the recent Spider Alumni Cross Country Meet. Once the race concluded, the Richmond University senior was quite surprised with her time. DeFonce, a 2008 Harrison graduate, covered the two-mile run in 11 minutes 21 seconds, a full 1.2 seconds better than her time last year in this same event -- 12:23.
It was the beginning of what DeFonce hopes will be a successful cross country season, leading her into the indoor track season and later the spring season.
For me, I finished third on our team and I felt it was a great race, said DeFonce, a business administration major. I was training hard all summer and this put me in a good place. I feel that I have a little more strength and a little more speed under me. I had a very positive spring track season so that gave me the motivation to work hard all summer.
DeFonce runs cross country in preparation for the indoor and spring track seasons. Lowering her time by 1.2 seconds in the Spider Alumni Meet puts her on a good pace going forward.
With cross country, you are working on your endurance so you start working on a base, DeFonce said. During the indoor season, you begin building on your speed and then in the spring, which is my favorite, you want to be in top shape.
DeFonce had a successful 2011 spring season, concluding with a top-15 finish in the 200 meters (2:14.66) at the Atlantic 10 Conference Championships. The strong spring season led DeFonce to increase her summer workouts. While home, DeFonce, a 2008 New York State Champion in the 400 hurdles, got together with many of her former Harrison teammates to run. DeFonce felt she returned this year in excellent condition, which has led to the fast start.
I am definitely getting a lot of hard training, DeFonce said. I feel that putting in the work now will really help me as I look to stay fit. This will help me make the transformation so I will be ready for a good indoor season.
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