Run FAS

06/01/2026

Summer miles can make or break your season.
But if you’re pushing too hard right now, you’re actually holding yourself back.
There’s a better way — and it starts with one simple shift.

Read the new runFAS blog to build your strongest aerobic base yet.

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Slow Down to Speed Up: The Secret to Building a Powerful Running EngineWe’ve all seen this runner. They toe the starting line, burst out of the gate like a rocket, and look incredibly strong for the first mile. But as the race goes on? They fade. Fast.It’s easy to look at the top athletes postin...

05/30/2026

Less than a week away from the Book It! 5K.

We hope to see some of you out there.

Summer training is right around the corner, and there’s no better way to ease into the season than with a relaxed, community‑focused run that supports a great cause. The Annville Free Library’s Book It! 5K isn’t your typical “race.” Sure, there’s a start line and a finish line, but the...

05/24/2026

The Chase at States: How Travis Furmanski Locked Down Third in an 8:55 Thriller

When the gun goes off in a state championship 3200m, you can throw the seed times out the window. It becomes a chess match at 15 miles per hour. For Cedar Crest senior Travis Furmanski, the state final wasn’t just a test of pure fitness—it was a masterclass in tactical patience, gap-closing resilience, and raw, late-race grit.

Here is how Travis engineered an incredible 3rd-place finish, breaking the elusive 9-minute barrier with an 8:55.74 performance that electrified the stadium.

The Storyline: A Three-Act Masterclass

Act I: The Calculated Conservatism (Laps 1–2)

While Lower Merion’s Alexander and Nicholas Mazzeo blasted out to an aggressive opening 62-second lap, Travis chose maturity over adrenaline. Crossing the line at the end of lap one in 10th place (1:04.32), he didn't panic. He let the early leaders burn up their initial glycogen stores, trusted his fitness, and smoothly navigated the traffic.

That poise under pressure isn't an accident; it's forged in high-stakes competition. When asked afterward how he handles the stress of hitting a massive PR on the biggest stage, Travis credited his deep well of racing experience:

"I think knowing that I've been to big races and they're all the same. [That] experience kind of helped calm me."

By lap two, his patience paid off. Dropping a precise 1:06.90 split, Travis seamlessly sliced through the field, moving from 10th to 3rd. The chase was officially on.

Act II: Dropping the Anchor in No-Man's-Land (Laps 3–7)

The middle kilometers of a 3200m are where state medals are won or lost. With the Mazzeo twins pushing a relentless pace up front, Travis found himself established in 3rd place, locking into a rhythm. For five grueling laps, he put on a clinic in metronomic pacing, refusing to let the gap widen:

* Lap 3: 1:08.36
* Lap 4: 1:08.64
* Lap 5: 1:07.65
* Lap 6: 1:09.43
* Lap 7: 1:08.98

Running in 3rd place by yourself means fighting the wind and the mental fatigue without a back to follow. Travis held the fort, maintaining his position and keeping the leaders within striking distance while building a barrier between himself and the rest of the field.

Act III: The 61-Second Fireworks Show (Lap 😎

When the bell rang for the final lap, Travis showed everyone exactly what he had left in the tank. Despite seven laps of grueling, sub-4:30 mile pace already in his legs, he closed the final 400m with absolute ferocity.

Blasting a 1:01.49 final lap—the fastest final split of the top three runners—Travis didn't just hold onto his podium spot; he hunted down the leaders until the final meters. Reflecting on that blistering kick, Travis admitted he emptied the tank completely:

"I just went, all I had. Moved out a little too early, hit a wall... but I just went."

He stopped the clock at a spectacular 8:55.74. His immediate thought when crossing the line?

"I knew what I wanted to get... I was happy with the time."

The Big Picture: "It'll Work Out"

Beyond the hardware and the shiny new sub-9:00 PR, Travis is already looking at how his journey can lift up the next generation of Cedar Crest runners. When asked what he wanted to pass down to his teammates, his focus was entirely on mentorship:

"If I can teach them anything, like teach them all the things that I learned—all the little things—so that they can have success."

It is a perspective that takes years to build. If he could go back five years to talk to his younger self just starting out on this journey, his advice would be simple but profound:

"It'll work out. I think that'd be good to know, just kind of like, all of this training on those hard days. Trusting myself that everything was gonna be worth it. Back then, kind of knowing that it's gonna be worth it..."

The runFAS Takeaway: Travis’s race is the perfect blueprint for championship racing. He didn't win the race in the first 400 meters, but he put himself in a position to strike when it mattered most. His final lap proved that when you combine smart early pacing with an elite aerobic engine and radical self-trust, you get fireworks at the finish line.

Keep an eye out for Travis logging those base miles on the rail trail over the summer—this is a runner who is just getting started.

Congratulations to Travis on an incredible podium finish and a deeply impressive sub-9 performance.

-jOey

05/24/2026

Paige Stoltz: Mindset, Grit, and the Process

There’s something powerful about a first.
Your first race. Your first breakthrough.
And today — my first official runFAS interview.

Even better, it was with my daughter, Paige.

After her race, and we were able to get away from the noise of the stadium. What followed was honest, simple, and exactly what runFAS is built on: Foundation, Action, and Service.

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F- 🏛️ FOUNDATION — “Mindset Is the Most Important Thing”

Before the gun went off, I asked Paige what she tells herself — what keeps her steady when the nerves hit.

She focuses on staying calm. On grounding herself. On trusting the work she’s put in. And when I asked her the biggest lesson she learned this year, she didn’t hesitate:

“Mindset is the most important thing.”

That’s the foundation of every athlete.
Not the time on the clock.
Not the lane assignment.
Not the weather.

It’s the mindset you bring to the line.

And when I asked her what her mindset was today?

“To finish the race.”

Simple. Honest. Strong.

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A- 🔥 ACTION — The Last Lap Always Tells the Truth

Every race has a moment where the body starts negotiating.
Where the legs burn.
Where the lungs tighten.
Where the mind whispers, “Are you sure?”

For Paige, that moment was clear.

“I guess just the whole last lap.”

That’s where the action happens — not the kind you see on the clock, but the kind that happens inside. The choice to keep going. The choice to fight through the hurt. The choice to finish what you started.

That’s the part of racing that builds athletes.

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S- 💛 SERVICE — Gratitude, Growth, and Giving Back

When I asked Paige who she wanted to shout out, she didn’t pause:

“My 4x800 team… especially the seniors.”

That’s service — recognizing the people who push you, support you, and shape your journey.

And then came the runFAS signature question — the one I ask every athlete:

“Knowing what you know now, if you could go back five years, what would you tell your younger self?”

Paige didn’t overthink it. She didn’t dress it up. She spoke from the heart:

“Work hard and trust the process.”

That’s the message every young athlete needs.

05/21/2026

One of the biggest lessons reinforced in the USATF Level 1 course is this:
Coaching is about understanding athletes — not just training them.

Every athlete responds differently to stress, pressure, fatigue, and competition. If we miss that, we miss everything.

At the youth level, we often think the answer is to “push through.” And yes, sometimes that’s true. But if you want athletes to reach their highest potential, you have to know what each individual needs — physically, mentally, and emotionally.

Now that we’re in championship season, this matters more than ever.

These athletes have already hit qualifying standards. They’ve already proven they can handle pressure. They already know what’s at stake. They know how to push through pain. And they also know their own limits.

When coaches push too hard at this stage, athletes can start believing they’re not enough — that everything they’ve given so far somehow isn’t good enough. That’s how you break confidence, not build it.

Sometimes the hardest coaching decision is the best one for the athlete:

Step back. Give them room to breathe. Let them heal. Remove the pressure to perform for approval.

This group has already been on big stages — districts, states, regionals, nationals. They don’t need more stress. They don’t need fear of failure piled on top of fatigue. They don’t need to compete out of fear of letting people down.

You cannot “will” this level of athlete to victory.

They are self‑driven. They have their own goals, their own ambitions. They replay every race, every rep, every mistake because they care deeply about improving.

Yes, track is a team sport — but coaching is individual.

A coach must understand each athlete’s strengths, weaknesses, tendencies, and stress responses. When you build the individual, you strengthen the team.
And remember: some athletes care so much about their team that they’ll hide injuries or illness out of fear of disappointing others. That’s when coaches must make the tough call — protect the athlete, even when it’s inconvenient for the team.
Because the real job isn’t squeezing out one more performance.

It’s protecting their long‑term health, their confidence, and their love for the sport.

That’s coaching.

-runFAS

05/16/2026

Kaddel Howard Makes History:

51.48 and a New PIAA State Record

At the District 3 Championships, Cedar Crest’s Kaddel Howard delivered a performance that instantly became part of Pennsylvania track history. With a stunning 51.48 in the 400 meters, Howard didn’t just win — she broke the PIAA state record and did it with a level of control that left the stadium buzzing.

From the gun, she looked composed and dangerous.
And by the time she hit the backstretch at Seth Grove Stadium, it was clear the race was turning into something special. Her stride stayed long and effortless, her posture never faltered, and the gap on the field grew with every meter. The only question left was how fast the clock would read.

When she crossed the line, the answer was historic.
A state record — and she looked like she still had more to give.

Already committed to becoming a Florida Gator, Howard continues to show why she’s one of the most electrifying sprinters in the nation. Today’s performance wasn’t just fast. It was a statement.

Next stop: the PIAA State Championships at Shippensburg University, where she’ll look to close out her Pennsylvania career with another unforgettable run.

05/16/2026

🏅 District 3 Championships — Day 1 Report
runFAS Coverage
Day 1 of Districts is complete, and it was a great day to reconnect with so many friends, former teammates, and Ship Mates now coaching the next generation. Moments like that remind you how deep the roots of this sport run in Central PA.
But today wasn’t about us.
It was about the athletes who stepped onto the track and into the ring — testing themselves, fighting through setbacks, bouncing back from illness, and chasing the best version of themselves. Districts always delivers emotion, and today brought everything from heartbreak to breakthrough.
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🏃‍♀️ Track Prelims Set Up Big Finals
The prelims produced strong performances across the board, especially in the 200m and 400m, where tomorrow’s finals are shaping up to be electric.
The 3200m finals were the highlight of the distance events, with:
• 26+ athletes running personal bests
• 19 performances landing inside the PA Top 50
Depth. Grit. Competitive fire. Exactly what championship racing should look like.
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🥇 Field Event Highlights
Girls Pole Vault
1st — Lucille Heuermann (Milton Hershey)
13‑3 — USA Top 25
A composed, confident series from Heuermann, clearing bar after bar and separating herself from the field.
2nd — Sadie Giampetro (Lower Dauphin)
12‑9 — USA Top 50
A strong, clean series that secured silver and a top‑50 national mark.
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Girls Long Jump
1st — Clara Engel (Kutztown Area)
19‑2.75 — PA Top 10
Engel delivered a massive series, capped by a 19‑foot jump that puts her among the state’s elite.
2nd — Lilah Gilmore (Schuylkill Valley)
18‑2 — PA Top 50
Consistent and competitive throughout, Gilmore locked down silver with a top‑50 state mark.
3rd — Chloe Scanish (Trinity)
17‑9
4th — Maliyah Butler (Schuylkill Valley)
16‑11.50
5th — Madison Long (Annville‑Cleona)
16‑5
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🏃‍♂️ Boys 3200m Final — A Tactical, High‑Level Race
1st — Travis Furmanski (Cedar Crest)
9:17.92 — PA Top 25
A masterclass in patience and closing speed. Furmanski negative‑split the race and hammered home with a 59.53 final lap.
2nd — Kolbin Heberlig (Carlisle)
9:21.22 — PA Top 25
Stayed composed through every move and closed hard to secure silver.
3rd — Joshua Henshaw (Manheim Township)
9:21.74 — PA Top 50
One of the most consistent lap‑by‑lap performances of the day.
4th — Julian Clark (Chambersburg)
9:23.92 — PA Top 50
Aggressive early, tough throughout, and held strong for a top‑four finish.
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📅 Looking Ahead to Day 2
Finals resume tomorrow morning with the Girls 4×800m at 9:00 AM.
If Day 1 was any indication, Day 2 is going to deliver fireworks.
runFAS

05/14/2026

⭐ Annville vs. Annville — But Really, It’s About More Than Baseball

Last night wasn’t the typical nail‑biter we’re used to when Annville plays Annville. The score leaned one way, but the effort, the energy, and the memories were still there.

Watching these kids play is one of my favorite things. It’s easy to forget that even though it’s competition, every kid steps onto that field with a different “why.”

Some love the sport.
Some are there for their friends.
Some are naturally good at it.
Some feel obligated.

But no matter their reason, they showed up, they played hard, and they grew. That’s what matters.

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⭐ runFAS Summer Fitness Starts in June

Beginning in June, runFAS will be hosting summer running/fitness sessions at Coleman Park — open to athletes of all sports, all backgrounds, and all ability levels.

This isn’t about competition.
This is about fellowship, community, and becoming better together.

Whether you’re:

• building summer mileage for cross country
• running or jogging a mile for the first time
• trying to improve overall fitness
• or just wanting to be part of something positive

You belong here.

There are no expectations for results.
This is **you vs. you—

📷: Shot By Cole

🔗 https://shotbycole5.pixieset.com/annvilleredvsblackgame/