08:18 PM EDT on Wednesday, August 24, 2005

Frank the moderator: Do you have what it takes to compete in high school sports in Rhode Island? As a parent, do you wonder what it takes to balance athletics and academics? Do you want the real answers? Join projo.com WEDNESDAY NIGHT AT 7 to ask your own questions of the state’s reigning high school cross country champion, Tom Webb, who will compete this year for Bishop Hendricken, and Providence Journal sportswriter Carolyn Thornton.
Submit your questions now.

tom: How much weight training do you do? How important is it?
Tom Webb: Weight training I do 3 times a week. Trying to strength the core muscles ie. abs, lower back and chest. Using free weights as well as machines.

tom: What sports reading do you do - newspapers, books, magazines?
Tom Webb: I read Runners World, Running Times. Numerous books on training techniques. As well as updated news from newspaper and websites such as dyestat.com

tom: Who is your role model - and why?
Tom Webb: My role models include my family, definitely my coaches past and present and such runners as Steve Prefontaine, Meb Keflezighi, Alan Webb and Adam Goucher.

Andrea the Moderator: Cross country isn't always the most well-supported or recognized high school sport, both of which may help motivate athletes to participate. What motivates you and your fellow runners?
Tom Webb: We look at ourselves and fellow teammates for motivation. We are very supportive of each other at all times. Whether its during a workout or in a big race. Many companies now such as Nike are trying to develop the grass roots program to get more support from the public which gives us motivation to work as hard as we can.

Carolyn Thornton: Hi everyone. This is Carolyn Thornton, and I am here at the Providence Journal with Tom Webb. Feel free to start sending in your questions.

Carolyn Thornton: Can you tallk about your decision to transfer from Barrington to Bishop Hendricken last January? What went into that decision?
Tom Webb: My decision was strictly academically related. I just felt that with a change in environment and school I was in a better position for achievement.

Carolyn Thornton: Because of the Interscholastic League's transfer rule, you missed 50 percent of the outdoor track season last spring and also will be unable to compete in 50 percent of the cross country dual meet season, as well as half of the indoor track season. How much will that affect you in terms of how you will be able to prepare for both seasons and the number of competitions you will miss?
Tom Webb: My goals are to do well at the bigger meets at the end of the season. By racing less at the being of my seasons it gives me more time to train so I'm better prepared for those meets. Including New Englands and Nationals.

Carolyn Thornton: Are you feeling any added pressure this season being the defending state champion?
Tom Webb: There's pressure on me in every race that I run, to do well. This upcoming year I'll probably have about 250 guys in my race at States and you can never exclude anyone in a race like that. So there's definitely pressure on me.

Carolyn Thornton: What advice would you give to kids who are considering a running career? What's the best way to get started?
Tom Webb: The best way to get started is to join a team for many reasons. This way you can learn by doing, gain knowledge from others, get motivated and most importantly have fun.

Carolyn Thornton: How many days a week to you run and how many miles a week?
Tom Webb: I run 7 days a week twice a day. Long runs on saturday morning. Currently during the summer I'm running between 110-120 miles a week. When ever I feel like I need to have a days rest I take one. I'm not obsessed on my training log and my miles.

Carolyn Thornton: How difficult is it balancing your academic workload with your training?
Tom Webb: Its fairly managable. It's harder when I'm traveling a lot during the season but I'm a student first. Academics is my top priority.

talk: Tom -- what school are you considering for college? Will running play a big part of your decision?
Tom Webb: I'm considering a wide variety of colleges in Division I. Running plays a significant part in my decision as well as schools that offer a challenging academic program.

Frank the moderator: You run 120 miles a week!!! How many pairs of track shoes do you have and how many do you burn through a month?
Tom Webb: I have 2 pairs of shoes that I rotate through a month. After putting 300-400 miles on them I throw them away and get a new pair.

Carolyn Thornton: In terms of nutrition, how much do you worry about what you eat? Can you give us an example of what a typical day's diet might be?
Tom Webb: Nutrition plays a huge role in running. I try to eat a well balanced diet of 6500-7000 calories a day. Breakfast- fruit, eggs, bacon, OJ, toast, and protein shake. Lunch-sandwich, yogurt, salad, and PowerBars. Dinner- pasta dish, bread, salad, and some meat of some sort. And lots of water throughout the day.

Carolyn Thornton: Do you take any supplements?
Tom Webb : I take my daily mulit-vit. as well as calcium and Vit. E.

tom : On the issue of academics, what advice would you give to a freshman about study habits and what it takes to keep up - or excel - in high school?
Tom Webb: Try to get as much of your homework done in school during your free periods. If you have a long-term project to do, get it done as soon as possible. And when you get home have your homework done as early as possible so you're able to get a good night's sleep. Sleep is real important to get enough of when you're in training.

Carolyn Thornton: Can you suggest something a runner can do in their training to help them improve their times? Any of Tom's competitors, please look away for a few minutes. :-)
Tom Webb: Some coaches might disagree with me on this one but getting in your miles is really the one thing that a runner can do. The mistake that many people make is going too fast on their easy days. I try to get in as many slow miles as I can throughout the summer. "Cross Country is run in September, October and November but it is won in June, July and Aug."

Carolyn Thornton: You mentioned the importance of getting your rest. Ideally how many hours of sleep do you try to get a night?
Tom Webb: I try to get in at least 8 on average. Some people may need more. Especially for growing teens.

Carolyn Thornton: When did you start running and what is it about running that got you hooked on it?
Tom Webb: I started running in the seventh grade when I came out for fall cross country. Previously I was a soccer player for my entire life and realized I had a lot of speed and endurace. The thing that got me hooked, despite what others might think about my success, was actually the freedom and feeling of well-being that running gives to me. Even if I didn't compete I would still continue running.

Carolyn Thornton: At Hendricken, you have joined a running program that has established a huge tradition. Why do you think the cross country and track teams have been so successful there?
Tom Webb: I strongly believe it has a lot to do with my coach Jim Doyle. He is very dedicated to the sport and really wants us to see success. His coaching techniques and knowledge of the sport is hard to match. Each year the program grows and grows with new talent that want to contribute to a very attractive program.

Carolyn Thornton: Well, it looks like our time is just about up. Tom, we thank you for taking the time to talk with us and share some insights into running and school. Best of luck to you this season!
Tom Webb: Thank you very much.