Dani Jones (Desert Vista, AZ) took third in two national events this school year - Nike Cross Nationals and the New Balance Nationals Indoor Mile. The latter event was all the more impressive given that the University of Colorado signee ran a wire-to-wire 4:44.9 out of the slow heat. The All-American run spurred an impressive start to the outdoor season, as Jones nailed a 24-second PR of 10:09.58 in the 3,200m to win the prestigious Arcadia Invitational last weekend. She will drop down to the 800m this weekend in an effort to score a Brooks PR Invitational nod at the Mt. SAC Relays.
MileSplit: Congratulations on your 3,200m win at the Arcadia Invitational! Can you walk us through your experience of the race, including any pre-meet jitters and/or expectations?
Dani: Thank you! I had been looking forward to Arcadia since my track season began in late December. I knew I wanted to run the 3200 after watching it the year before. I didn't really know what to expect, I'd never ran a competitive 3200 before, but I knew I was fit and ready to go. My little sister and I were in the same race, which made it really fun! We also brought 10 other girls from the team to Arcadia, and every time I ran by the 200 meter mark they would scream our names, it was a very special race. Even being from out of state, me and Bay had a big crowd of family and friends. Last year I ran as the underdog in a lot of out of state races and often times I would run to prove myself. This year, I run knowing a lot of people believe in me and it's made races much simpler!
Does your success in this event mean you may pursue the 3,200m in post-season competition?
I think I had way too much left at the end of my race at Arcadia. Which was disappointing knowing I maybe could have run faster, but overall it was a great learning experience. I'd like to run the 3200 at another big race. Cross country gave me a lot of confidence and I'd love to see what I can do in another stacked field.
Speaking of the post-season, you placed third at New Balance Nationals Indoor in the Mile after racing 4:44.9 from the slow heat. How did it feel to get put in the slow heat and then watch the fast section?
New balance was quite the experience! I loved the Armory and the atmosphere of the meet, it was unlike anything I'd ever experienced. I was really excited to race that day, but when I got on the line, I didn't see any of the girls I was expecting to race. My first couple laps were slow, I think I was still panicking at the thought of coming all that way to run a race by myself. But I finally came to my senses and began running consistent 70's. Unfortunately, I started them just a little too late! Watching the fast heat was a heartbreaker, but it was (yet again) another learning experience for me. Anything can happen in a race. It reminded me of our cross country team shirts that say “Life is 10% what happens to you and 90% how you react to it."
How did the experience from New Balance affect your outlook and attitude toward racing and the outdoor season?
I was very eager to race after New Balance. I came into Chandler Rotary feeling ready and confident considering my solo effort the weekend before. I figured no one would know I even raced at New Balance, but I was grateful for all the support I received after the race.
Jones finished third at New Balance Nationals Indoor in the Mile, racing a solo 4:44.90 from the slow heat. Her personal best Mile to date is 4:43.4.
You also ran an impressive 4:46 anchor leg at Arcadia to lead Desert Vista to runner-up honors and US #2, US #6 All-Time & Arizona State Record (!) in the 4x1,600m relay the night before. Not many teams can say they've broken 20 minutes in the 4x1,600m - your team's time was the sixth-fastest in U.S. high school history. When did you realize your team could be capable of an all-time performance (this year? last year? after a certain meet?) and how does it feel to do it?
When I started at DV, we didn't have any girls who could run under 5 minutes in the mile, under 18:40 in the 5k, or under 11 in the 2 mile. Throughout the last three we've been able to build a program that's successful on the cross country course and on the track. I knew we could do something really special at Arcadia this year when we came in 5th at NXN this year. We went from 6th in our region to 5th in the country in one season. I'm very lucky to be a part of it. Being able to experience meets like Arcadia and NXN as an individual is special, but having 12 girls at your side is truly unique.
Your team also placed fifth at NXN. Can you describe the culture of the Desert Vista XC team?
Desert Vista is a very unique program. We have one of the best teams in the country as of right now, but we have girls at every level come out and compete and run every day. Arizona is a brutal place to train during the summer. We have 5 am practices to escape the heat. The girls inspire me every day just by coming out to practice! Instead of sleeping in (which is what normal kids tend to do over their summer break), they're out there every morning, no complaints. We're focused when it's time to focus and we have fun when it's time to have fun (which is most of the time). I am really going to miss the program that built me.
How many people are on your team?
50 girls and 50 boys; team breakfast is always interesting.
Your sister, Baylee, is a standout runner in her own right as a sophomore with PRs of 10:45 for 3,200m and 4:55 for 1,600m. Describe your relationship - is there any sibling rivalry? How often do you run together? Who is the fastest to the presents on Christmas morning?
Baylee is actually the reason I began running in the first place! She had no mercy for all those poor other 5th graders when she started. But when my parents starting saying she could beat me too, I had to join the team too (haha). Baylee has been a good training partner for me recently. We're competitive in just about everything but training. I'm not sure about Christmas, but this year my mom hid 20 Easter eggs. Bay got 15 and I got 5.
Describe a typical week of training - the more details, the better :)!
MONDAY: Mondays are tempo days, my favorite! (just kidding) It's a really important day for us, especially during cross country. I tend to run with the boys most days, but on Mondays I really count on them to help me keep on my pace.
TUESDAY: Easy days! Always as fast or slow as we need them to be.
WEDNESDAY: Steady day, usually anywhere between 45 minutes to an hour around 7 minute pace.
THURSDAY: Track workouts or hill days. Thursdays are all about strength and power. I love running fast on the track so I typically look forward to Thursdays!
FRIDAY: OYO (on your own). I like having one day a week to run on my favorite trail with some music.
SATURDAY: Big deal! Long run, always with the boys or with Baylee. Long run is always followed by an even longer nap.
SUNDAY: off, cross training, or an easy run.
Every run is followed by strides, sprints, or hills and core, hurdles, a medicine ball routine. I also lift once a week. The little stuff is really important, everyone does the tempo runs, track workouts, and long runs but the little things make a big difference.
After cruising to a 24-second PR of 10:09.58 for the 3,200m, Jones says she thinks she can go even faster.
What's the hardest workout you've ever done?
I don't have very many really tough workouts. My coach believes that our team is not on a four year plan and he expects us to have a lot of run left in our legs as collegiate athletes and beyond. I think my hardest workout would have to be my long runs. Long runs don't have a set pace and they gave me a chance to really push myself. Running with the boys has been really good for me, they push me every Saturday!
FUN STUFF!
Pre-race pump-up song: I love listening to songs of worship, especially the music they play at my church!
Post-race meal: pazookie that I don't have to share (a half baked cookie with ice cream on top)
Go-to karaoke song: "Eye of the Tiger," one easy run the girls and I sang it the whole way back to school
Favorite book: Ryan Hall: Running with Joy
Last movie you watched: 21 Jump Street
If you could go on a run with any runner (dead or alive), it would be... Ryan Hall or my mom when she was running for Indiana State!
