Fri, July 19

Aftershock uses PVCC to work on facets of racing to improve distance races

Members of Aftershock at the USATF Regionals at University of New Mexico. Photo courtesy of Aftershock Distance Club

Members of Aftershock at the USATF Regionals at University of New Mexico. Photo courtesy of Aftershock Distance Club

After putting the regional scene on notice, the girls of Aftershock Distance Club returned to compete in Arizona and impressed again.

In their opening meet of the indoor season, Aftershock ran at the USATF level. On Jan. 25, the girls traveled to Paradise Valley Community College for the PVCC Indoor and Multi-event.

Two girls brought back gold. Allyson Arellano and Megan Goettl each won one of their events.

With head coach Micah Swenson and Goettl working to get solidify all facets of her run game; the sophomore carried the bulk over the weekend. Goettl anchored the 4X400-meter relay and ran three long-distance races. It was her 1,500-meter race that earned her the gold though. Running mainly against her teammates, Goettl finished the near-mile in 5:04.35.

"She's looking in better shape already, so I'm excited to see her break into the sub-5 minute range at Pima CC [on Feb. 1]," Swenson said. "Additionally, she had a big workload this weekend ... We used this weekend to build some endurance speed. Her legs were spent after the 800m but we spoke over the phone and did a few drills to get some life back into her legs. She was able to go out and run really strong times in those last two events (1,000m and 4X400)."

Arellano continued to do what she does, "control and win races," Swenson said. This meet it was the 3,000-meter. The freshman ran the 1.75 miles in 10:49.46, finishing eight seconds ahead of Arizona Christian University's Emily Stone. Arellano, typically a distance runner, threw her hat into the sprinters pool at Paradise Valley. She ran in the 600-meter race, finishing second in 1:49.55. This was not exclusive to Arellano. All of the girls ran in faster races as a way to help develop more speed for the final part of longer races.

"Ally continues to control and win races, she did this again in the 3,000m," Swenson said. "We also stuck her in the 600m as a chance to work on some speed. 600m is about where I envision her making strong moves to close in the 3000m once her fitness is in place. We did this with all the girls this weekend, placing them in some shorter events to develop additional speed."

Next Aftershock is splitting into two groups. One group will be traveling to Pima Community College for the Pima Aztec Indoor Invitational. THE other group (Arellano, Karen Arellano and Penny Fenn) will be conquering Sedona at the Sedona Marathon. After, they will all rendezvous at ASU to watch Goettl's brother, Luke, as Iowa State duals ASU.

"When he's (Luke) in town, he comes to practices and helps provide motivation and insight as a Division-I athlete," Swenson said. "This is our chance to support him."

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Brianna Epperson: 29.51


Allyson Arellano: 1:49.55

Jalen Ebert: 1:56.86

Epperson: 1:57.52


Megan Goettl: 2:29.93

Ebert: 2:42.51


Goettl: 3:16.61

Penny Fenn: 3:22.78

Karen Arellano: 3:32.02

Sydney Alexander: 3:45.13


Goettl: 5:04.35 (first place)

Fenn: 5:15.98

Karen Arellano: 5:36.55

Swayze Smith: 5:39.11

Alexander: 5:39.45 (new personal best by nine seconds)


Allyson Arellano: 10:49.46 (first place)

Smith: 12:25.91

4X400-meter relay:

Karen Arellano, Epperson, Fenn and Goettl: 4:37.01

4,000-meter distance medley:

Alexander, Ebert, Smith and Allyson Arellano: 14:09.95