Five Minutes With Keira Carlstrom
By Alison Wade

Keira Carlstrom on her way to a 16th-place finish at the 2003 NCAA Cross Country Championships. (Both Photos: Alison Wade/New York Road Runners)

Carlstrom runs in the 2002 Penn Relays mile as a high school senior.

Running in her first NCAA championship race, American University sophomore Keira Carlstrom finished 16th at the 2003 NCAA Cross Country Championships, the highest finish ever by a woman from the Patriot League. After a solid freshman year — which included a school record 9:45.75 for 3,000m and PRs of 4:29.71 (1,500m) and 16:45.72 (5,000m) — Carlstrom stepped it up another notch this fall. Her third place finish, behind Treniere Clement and Emily Kroshus, at the NCAA Mid-Atlantic Regional marked the first time she was beaten by collegiate runners this season.

A graduate of Oakton High School in Oakton, Virginia, Carlstrom was a five-time state champion, earning three 1,600m titles and two cross country titles. She finished ninth at the Foot Locker South Regional as a senior, missing a national-qualifying spot by less than six seconds.

Fast-Women.com: Congratulations on your great finish at the NCAA Cross Country Championships. What was your race plan and goal heading in?
Keira Carlstrom: Going into NCAAs my race plan was simple — to race. I felt earning an All-American honor was in my reach, so that was my main goal. As far as the race itself, I just wanted to get out and give myself a chance to do well. So when the gun went off, I got a good start and just kept myself in the race. During the race, I kept thinking, 'OK, perfect Keira, this is where you need to be.' Somehow though, when I was finished, I was a little surprised with how well I did. I guess I am just starting to see the results of all the hard work I have been putting in.

FW: How did you deal with the cold and windy conditions in Iowa, both mentally and physically?
KC: Physically, there was nothing I could do to change the weather, so mentally, I just dealt with it. Everyone had the same conditions, I knew I didn't have a disadvantage. If anything, I tried to use it to my advantage that most people would be intimated by the harsh conditions. But hey, it is cross country, you have to be ready for anything!

FW: I think it’s fair to say that this was a breakthrough season for you. Did you change anything about your training or lifestyle, or is this just a product of many years of hard work?
KC: Every year since I started running — in ninth grade — I have been adding on more miles gradually. I think the more mileage this year was a large reason I was stronger. To add to that, this season I noticed I was running faster on every run. The 'hard' pace I was running last year became a whole lot easier this season. Also, the fact that I've had consistent training leading up to this year had a role in my improvement. Knock on wood — but I've never been seriously injured or sick. I take good care of my body, so I stay healthy and injury free.

Besides physically strengthening, I think my mentality this season became stronger as well. Seeing the work I was putting in and the improvements from earlier in the season gave me confidence I was on the right track — no pun intended (laughs). With this confidence, I am able to flourish as a runner.

This season, the communication between my coach, Matt Centrowitz, and I has been very strong. I think this also was a significant part of my success. I have full trust in him and I feel very [privileged to have him] as a coach. He has taught me many things about running and myself since I have been at American University.

FW: What’s a typical training week like for you?
KC: During cross country, I was doing between 70 and 80 miles a week. Surprisingly, it never felt like I was doing a lot of miles though. During the week, we’ll do something like:

Tuesday - longer interval workout (volume day – usually some distance around miles)
Thursday – tempo run and shorter interval workout (more of endurance work)
Saturday – combination between longer intervals and shorter intervals
Sunday - long run

Between those workouts we fill up our week with "recovery runs," the pace and length [vary] depending on how we feel.

FW: Last year you had Samia Akbar to train with, has it been tough being out front on your own this year?
KC: I've never really seen it as being on my own this year. Samia has actually been training with us a little, so I've been fortunate enough to be able to do some workouts with her. Samia has and will continue to be a huge role model for me. She is fabulous on and off the track. She set a standard for American University, which has made it easier for me, as well as the rest of the girls, to follow her steps to success.

In addition to Samia, there are a bunch of determined girls at American that I train with, so I never feel alone. They are out there every day with me, working just as hard as I am. We all work together and pull each other along. Everyone on our team is improving dramatically, partly because of the positive environment and our work ethics. I expect to see big things from these girls, as well as myself, because I know we are doing the right things.

FW: You mainly focused on the 1,500m and 3,000m last year. Do you plan to do the same this year? Have you laid out any goals yet?
KC: To tell you the truth, I’m not entirely sure yet. I have gained a lot of strength this year, which makes me think I will succeed more in the 5k. However, I have some leg speed, which allows me to do well in shorter distance events. I guess we will have to see!

It's funny though, cause although I’m not positive, I'm sure if you asked Coach Centrowitz, he would be able to give you a definite answer. He has a grand plan for me, as well as everyone else on the team. Knowing this gives me the confidence and trust in him, day to day, to follow exactly what he says.

FW: Have you been able to pursue any non-running interests in college? What else do you like to do?
KC: Hold on, wait a minute, there is such thing? Non-running interests? (laughs) Just kidding, I guess I could say I like what I’m studying — math and computer science. I guess I could say I like that… OK, maybe it's more of a love-hate relationship.

Other than school and running — and sleeping — I really don't do much. Most of the free time I have, I spend with my roommate Zaia — she’s on the team as well. I love that girl; we always have a blast together. Plus, she thinks my jokes are funny, so I keep her around (laughs).

FW: Do you see going to college close to home as an advantage or disadvantage? How often do you see your family?
KC: At first, I was a little weary about going to school close to home, however, now I don't see any disadvantages to it. I have my own life and routine here at American, and my family respects that. If anything it’s an advantage to be able to take a load of laundry home every now and then... Just kidding, Mom!

Although I would like to, I don't see my family often. I have a lot going on here at American, so unfortunately, I don't have the time. But, that doesn't mean I don’t love them! My family is very supportive of what I do and I am truly thankful for that. It’s kind of like my own personal fan club. They are all amazing people.

(Interview conducted December 7, 2003, posted December 8, 2003.)