The fleet footed Kevin Salvano (blue jersey) has the following personal bests: 3miles-14:27, 5k- 15:59, 3200m- 9:04.79, 1600m- 4:19.06
There have been few distance runners who busted on the scene as a sophomore and produced a consistent staying power like Kevin Salvano has. The emerging senior stepped into the lead man role two seasons ago when his older brother Steven Salvano went down with illness and injury. The younger Salvano never capitulated the spot when big brother returned. In the succeeding 3A state championship Kevin has finished 20th and 5th while repping a Buffalo Grove High School uniform. Salvano is now poised to shoot for some amazing goals this fall. The super busy Salvano took some time out of his schedule to share a bit of his summer training.
"The weeks I was home (#3 and #4), we had organized practices at school Monday-Thursday; Friday/Saturday would be with a few teammates and maybe some guys I know from different schools, and Sunday would be on my own. Week 5 was the Wisconsin Camp of Champions."
-Week 3-
Monday-
Mile warm up, 6.3 mile run, 10 strides
7.9miles
Tuesday-
Mile warm up, 6x1000m, mile cool down + gym session
5.7m
Wednesday-
Mile warm up, 6 mile run, 10 strides
7.6m
Thursday-
Mile warm up, rotate 400m/800m with 3min jog between each x 5 of each, mile cool down + gym session
8.3m
Friday-
6.6 miles with Zach Dale, Mitch Feehan (Lincoln-Way West), and my teammates of course
6.6m
Saturday-
10 miles with Dustin Macuiba (Gurnee Warren), Bryce Richards (formerly of Mundelein) and a few of their and my teammates.
10m
Sunday-
6 miles
6m
Week 3 total/summary= 52 miles
In the Summer I'm very fortunate to be able to train with my team because that usually doesn't happen for one reason or another in the winter. Also, it's sweet to be able to run with kids from different schools in addition to my own team.
The 7th place finisher in the '14 3A xc meet was Salvano
-Week 4-
Monday-
Mile warm up, 6 miles on the treadmill due to a storm
7m
Tuesday-
Mile warm up, 16x400m, mile cool down + gym session
6m
Wednesday-
Mile warm up, 6.6 mile run, 10 strides
8.2m
Thursday-
3/4 mile warm up, 50min hill loop (not all hills obviously), 3/4 mile cool down + gym session
7.3m
Friday-
7 miles
7m
Saturday-
11 miles with Shujaat Sultan (Conant) and Zach Dale
Never sweat so much on a run... It was super toasty out there
11m
Sunday-
6 miles
6m
Week 4 total = 52
This week felt pretty comfortable training-wise. It's really starting to heat up unfortunately.
-Week 5-
Monday-
1.5 mile warm up, 2.2 mile evaluation run, 1.5 mile cool down
This turned into a race for some kids
5.2m
Tuesday-
8.9 miles
8.9m
Wednesday-
1.8 mile warm up, 2 mile tempo followed by 6x400m, 1.2 mile cool down
3.4 mile PM run
9.9m
Thursday-
7.1 miles on the Zimmer XC course
7.1m
Friday-
7 miles easy
7m
Saturday-
1.5 mile warm up, 2.2mile race, 1.8 mile cool down
5.7m
Sunday-
Day off
Week 5 total = 43
"I was pretty happy we only had one double because I haven't done a ton of mileage thus far. My group's counselor was Russell Sandvold. Everyone in my group liked him even though we're not used to his paces on easy runs. The other Illinois guys in my group were Brayden Hamblen (Rock Falls), Brett Davidson (Highland Park), and Reese Jordan (Maine East). Reese just ran 9:27 in his first year of track, watch out for this kid."
