Interviews: Nate Krah of Bowdoin
(photo courtesy of EliteRunning.com)
Krah (pictured far right) is a junior at Bowdoin College. He placed 13th overall in the 10k at the 2006 NCAA Division III Outdoor Track & Field Championships. During the 2006 outdoor track & field season he ranked 16th in the 10k with a time of 30:52.44. He hopes to lead a Bowdoin College cross country team that finished 5th last year at the 2005 NCAA Division III Cross Country New England Region.
By: Derick Lawrence (9/15/2006)
Could you tell us a little bit about yourself (where you're from, how you got started running)?
I am a Junior at Bowdoin College. I grew up in Mountain Lakes New Jersey until ninth grade, then moved to Bradenton, Florida where I attended Lakewood Ranch High School.
I got started running at a very young age; my Dad would take me for runs around the block after I asked why he ran. I ran through middle school in the local xc and track programs, high school, and now at Bowdoin.
What were your PR's in high school (cross country and track)?
In high school xc I ran a 15:55 5k and a 15:46 3-mile. On the track I ran the 4x800, open 800, 1600, and 3200. I was on a 4x800 team that broke 8 minutes, while running a 1:58 in the open 800. My 1600 PR was 4:25 and my 3200 was 9:30. All of those times are from my Junior and Senior years at Lakewood Ranch.
What are your current PR's (cross country and track)?
In college I have become more of a long-distance runner. I ran a 30:52 10K to qualify for the NCAA DIII nationals last spring, and a 15:05 5k to win the New England DIII title. My xc PR is 26:15 or so for the 8k.
What made you choose Bowdoin College?
When I came to Bowdoin during my senior year I had that “special feeling.” I knew I wanted to be here. The academics are unbeatable, and I think that stems directly from the first-rate professors and students that Bowdoin attracts. I cannot say enough about the amazing instructors and students that I have had the privilege of working with.
The running program was also impressive, and I knew that I would fit in well and make an impact. Coach Slovenski is probably one of the most knowledgeable people I have ever met, and he has a real knack for producing top-rate runners.
The quality of life here is amazing as well. Bowdoin has the top dining service in the country, which makes life as an athlete much easier. Our dorms are beautiful as well.
The student body was very friendly and welcoming. As a “pre-frosh” I met people form all over the world with all different interests; they were all bright, inquisitive, and approachable. While everything about Bowdoin seemed right, the people were the distinguishing factor.
What was your training like this past summer (mileage, workouts, etc.)?
I only did basework this summer – long slower distance and shorter runs. My long runs got up to about 18 miles and I probably maxed out at about 85 miles per week.
What is your favorite workout(s) during the cross country season and what does it include?
Some of the hill workouts we do are pretty intense. We have one hill, “Cemetery Hill” that is about 1200 meters long. We do 7 or 8 reps up it at varying paces.
My all-time favorite workout, however, is our Flow-mile workout that we do at Wolfe’s Neck State Park, which is right next to the ocean. We run 7 continuous miles on the dirt and gravel trails, much like a tempo run, but the miles get progressively faster. We start at 5:50 and by the end are running 2-3 miles in sub 5.
What are your goals for this cross country season (individual and team)?
The team has to come first. That’s what xc is all about. We are ranked 20th in the pre-season national polls, which we have worked hard for and are quite proud of. Our team goal is to get to our conference and regional meet with our seven best guys healthy, and ready to rock. I’m not going to throw out predictions, but if we are healthy, we’ll do fine.
Individually I want to be in a position to help my team reach our goals. I want to be healthy and performing to the best of my ability in late October and November.
Do you walk, bike, or drive to class and/or practice? If you bike or drive, what kind of bike or car do you have?
I walk everywhere on campus. Our campus is pretty small so its not a big deal. I also own a Trek road bike, but I use that for x-training, rather than transportation.
What's your major? Favorite professor?
I am a history major, and will have minors complete in Economics and biology. I have to say that all of my professors at Bowdoin have been amazing. Classes that stand out, however, are Prof. Vail’s Underdevelopment and Sustainable Economics course, Prof. Rael’s American History classes, Prof. Gordon’s African history classes, and Prof. Logan’s Plant Physiology class. I am also currently taking Developmental Biology with Prof. Richards, which is turning out to be one of the best classes I have had. It’s been an amazing experience to get to know many professors here at Bowdoin.
Who has been the biggest influence in your life and/or running?
As a mentor, my father has been the most important person in my life. He leads by example, still biking over 200 miles a week, running 30 miles a week, all while holding onto a career that requires a lot of concentration and many hours and being a great family figure. He is amazing.
At Bowdoin, the guys I train and live with, constantly provide inspiration. My three roommates Ken Akiha, Tyler Lonsdale, and Pat Pierce, are some of the funniest, brightest people I know, aside from being fine runners themselves. They keep me going day in and day out and I like to think I do the same for them.
Do you have a pre-race routine (certain foods you eat, songs you listen to, warmup routine, etc.)? If so, could you describe it for us.
I am kind of a weird runner in that I don’t have a consistent routine. I try to do everything by feel. I have learned that if I do what I want and what my body feels like, I am more relaxed and race better. So I don’t do anything consistently. Usually I eat 3 hours prior to my race, drink some coffee, and listen to music (usually something very mellow). But even that routine is not set in stone.
What's your favorite cross country course that you've raced on and why is it your favorite?
I like a lot of the courses I have run in New England. Twin Brook in Yarmouth, Maine is probably my favorite course that I have raced; it is tough, hilly, and the essence of xc. I also like Wesleyan’s course in CT, and Colby College’s course in Waterville, Maine.
What do you like the most about Bowdoin College Cross Country?
My teammates. That’s easy. I run with the best group of young gentlemen in the world.
What's the running environment like at Bowdoin College? Where does the team train?
The environment here is great; it is focused around the team and everyone works to make the team better. It’s a healthy atmosphere. We do a lot of training in the Brunswick town commons, but we go off campus quite frequently. As I mentioned earlier we do runs at Wolf’s Neck State Park, which is right on the rocky Maine Coast; we do hill workouts at off campus locations, since there aren’t many hills in Brunswick. Ocasionallly we go out to Popham Beach or Reed State Park and run on the sand, which is a great place to do some inspired running.
I think there is a great running tradition in place at Bowdoin. It has been passed down through many generations. Everyone expects excellence, and hopefully that is what we achieve this year.
Any parting words for readers?
For everyone following DIII XC and track, thank you. It really is a great system and a great sport to be part of. I want to wish everyone competing in the NCAA this year, in any sport, the best of luck. Let’s have a good fall.
GO U BEARS!!!
Thanks to Nate for a great interview.
post comment
great interview
5:28 PM, January 22, 2008
.. Posted by Anonymous
Nate -
Great to hear the place names and the same traditions have carried on at Bowdoin.
Bill Callahan ' 92
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