By Angela Brunk
Senior distance runner Rowan Ake is entering his final track and field season at Derby High School. After months of offseason training, Ake is eager to prove he can compete in every race he enters while giving his full effort throughout his senior campaign.
“I’m most excited to show how well my training has gone over the past few months and to give it my all in every race during my senior year,” Ake said. “Being able to lead this amazing group of runners is also one of the opportunities I’m most excited about.”
To prepare for the season, Ake increased his training mileage and focused on building consistency with his teammates. Throughout the winter months, he and his fellow runners worked together to stay motivated and push each other through challenging workouts.
One of Ake’s main areas of focus this season is improving his finishing speed late in races. To address that goal, he has incorporated strides at the end of his 8–10-mile easy runs to develop speed while running on tired legs. His coach has also added 60-meter sprints before certain workouts to sharpen leg speed, something that can make a big difference in races like the 800 and 1600 meters.
Ake has set ambitious goals for his senior year. Individually, he hopes to break 4:45 in the 1600 meters and run under 10:25 in the 3200 meters. He also aims to qualify for the state meet, either in an individual event or as part of the 4×800 relay.
Last season, Ake made significant progress by lowering his 1600-meter personal record from 5:21 to 4:53.
After graduation, Ake will continue his running career at Emporia State University while pursuing a bachelor’s degree in chemistry. Outside of track, he competes in cross country, plays viola in the Derby Philharmonic Orchestra, and serves as treasurer for the National Honor Society.
