[Applause]
our brunch is ten minutes long that
gives students enough time to eat a
small snack meet up with some friends or
maybe even get some homework done
however in ten minutes I can be
something that no one else in this room
can I can run two miles in under ten
minutes
hi my name is Jack gray and I’m a
distance runner here at Ambler Valley
High School I last year as a freshman I
was the fastest runner on varsity and I
broke the Amador’s all-time freshman
high school two-mile record running it
in nine minutes and 56 seconds and a lot
of people asked me Jack how do you run
so fast all the time and why you want to
run and a lot of people I think would
answer this question by saying that
saying that the best runners only come
from a certain part in the world Kenya
and Ethiopia however we have some great
American heroes like Galen Rupp Evan the
ager
and Matthew sensuous Galen Rupp Brandon
the marathon this year and he ran it in
two hours and ten minutes coming in
third place and winning the bronze Evan
Jaeger we’re in a 3,000 meter
steeplechase and ran it in eight minutes
and four seconds then he came in second
Matthew sensuous however I think was the
most impressive winning the 1500 meter
final
in the 2016 Rio Olympics running it in
three minutes and 50 seconds and one of
the most incredible races of all time so
how do you do the impossible how do you
push yourself to go beyond what you
normally would think act or do how do
you shoot for the moon how do you go for
the stars well I think it’s a two-step
cycle that both rebound off of each
other it first starts off with hard work
hard work is the difference between a
lot of us a student who studies harder
and works harder at school is often
gonna have higher grades than a student
who doesn’t work as hard but this also
brings me to my second point you have to
be passionate about what you’re doing a
lot of this is what’s difficult is that
a lot of students aren’t passionate
about schoolwork which is fine but you
just need to realize that your passion
is what’s gonna drive you forward so if
you’re really passionate about getting
that a in that class you need to start
working hard and start being more
passionate about that but how does this
relate back to me and running well back
in seventh grade when I started
converting over to only doing running I
had a really bad knee injury it was so
bad that I couldn’t run and could barely
walk my doctor said I just need to take
a couple weeks off a couple weeks turned
into a couple months and later I was so
bad that I couldn’t even run that fast
anymore I went to physical therapy and
my physical therapist said my leg
strength wasn’t strong enough I need to
work on my flexibility and I need to
improve my running form it was hard work
that I had to do each night I had to
pull a 90 degree squat for 12 minutes
with the resistance band this was
probably one of the most hardest things
that I’ve ever had to do and it was
extremely painful even more difficult
than running then I would move on and do
hit bridges and I would do a hundred and
twenty of these with the resistance band
making sure that my quads were flat with
the rest of my body and pushing up next
I’ll move on to one-legged squats
road-going one leg and squat down
pushing my glutes and my hip flexors
then I would move on to one-legged step
ups and step downs I would do 30 of
those on each leg knees would really
work on my hamstrings and my quads every
single time I did this it became more
and more painful but I knew that I was
getting gonna get stronger and I was
gonna get faster no the second thing
that I really had to work on was my
running form my running for your running
form is something that is very difficult
to change most of us are born with a
specific type of running form that is
very difficult to change it’s almost
impossible to change how efficient you
run unless you really focus on the key
fundamentals of form before when I was
running I was over striding which meant
that my leg was coming out way in front
of my body which was causing a great
deal of pain in my knee however to
change this every single step that I
took I didn’t think exactly all right as
my foot gonna land on my heel it’s going
to land on my midsole and when I kicking
back far enough is my hip flexor under
my body or my shoulders are they
swinging around
are they still and my arms are they
straighten up and down are they crossing
out in front this is something that I
had to really focus on back when I was
in seventh grade but it’s still
something that I continue each and every
time that I run I have to think about my
exact running form and what exactly and
how exactly I’m running
now this is where I asked you how do you
push yourself to go beyond what you
think you can do what are you passionate
about what do you want to work hard at
what are your obstacles that you’re
gonna have to overcome and lastly what
is your finish line
[Applause]
our brunch is ten minutes long that
gives students enough time to eat a
small snack meet up with some friends or
maybe even get some homework done
however in ten minutes I can be
something that no one else in this room
can I can run two miles in under ten
minutes
hi my name is Jack gray and I’m a
distance runner here at Ambler Valley
High School I last year as a freshman I
was the fastest runner on varsity and I
broke the Amador’s all-time freshman
high school two-mile record running it
in nine minutes and 56 seconds and a lot
of people asked me Jack how do you run
so fast all the time and why you want to
run and a lot of people I think would
answer this question by saying that
saying that the best runners only come
from a certain part in the world Kenya
and Ethiopia however we have some great
American heroes like Galen Rupp Evan the
ager
and Matthew sensuous Galen Rupp Brandon
the marathon this year and he ran it in
two hours and ten minutes coming in
third place and winning the bronze Evan
Jaeger we’re in a 3,000 meter
steeplechase and ran it in eight minutes
and four seconds then he came in second
Matthew sensuous however I think was the
most impressive winning the 1500 meter
final
in the 2016 Rio Olympics running it in
three minutes and 50 seconds and one of
the most incredible races of all time so
how do you do the impossible how do you
push yourself to go beyond what you
normally would think act or do how do
you shoot for the moon how do you go for
the stars well I think it’s a two-step
cycle that both rebound off of each
other it first starts off with hard work
hard work is the difference between a
lot of us a student who studies harder
and works harder at school is often
gonna have higher grades than a student
who doesn’t work as hard but this also
brings me to my second point you have to
be passionate about what you’re doing a
lot of this is what’s difficult is that
a lot of students aren’t passionate
about schoolwork which is fine but you
just need to realize that your passion
is what’s gonna drive you forward so if
you’re really passionate about getting
that a in that class you need to start
working hard and start being more
passionate about that but how does this
relate back to me and running well back
in seventh grade when I started
converting over to only doing running I
had a really bad knee injury it was so
bad that I couldn’t run and could barely
walk my doctor said I just need to take
a couple weeks off a couple weeks turned
into a couple months and later I was so
bad that I couldn’t even run that fast
anymore I went to physical therapy and
my physical therapist said my leg
strength wasn’t strong enough I need to
work on my flexibility and I need to
improve my running form it was hard work
that I had to do each night I had to
pull a 90 degree squat for 12 minutes
with the resistance band this was
probably one of the most hardest things
that I’ve ever had to do and it was
extremely painful even more difficult
than running then I would move on and do
hit bridges and I would do a hundred and
twenty of these with the resistance band
making sure that my quads were flat with
the rest of my body and pushing up next
I’ll move on to one-legged squats
road-going one leg and squat down
pushing my glutes and my hip flexors
then I would move on to one-legged step
ups and step downs I would do 30 of
those on each leg knees would really
work on my hamstrings and my quads every
single time I did this it became more
and more painful but I knew that I was
getting gonna get stronger and I was
gonna get faster no the second thing
that I really had to work on was my
running form my running for your running
form is something that is very difficult
to change most of us are born with a
specific type of running form that is
very difficult to change it’s almost
impossible to change how efficient you
run unless you really focus on the key
fundamentals of form before when I was
running I was over striding which meant
that my leg was coming out way in front
of my body which was causing a great
deal of pain in my knee however to
change this every single step that I
took I didn’t think exactly all right as
my foot gonna land on my heel it’s going
to land on my midsole and when I kicking
back far enough is my hip flexor under
my body or my shoulders are they
swinging around
are they still and my arms are they
straighten up and down are they crossing
out in front this is something that I
had to really focus on back when I was
in seventh grade but it’s still
something that I continue each and every
time that I run I have to think about my
exact running form and what exactly and
how exactly I’m running
now this is where I asked you how do you
push yourself to go beyond what you
think you can do what are you passionate
about what do you want to work hard at
what are your obstacles that you’re
gonna have to overcome and lastly what
is your finish line
[Applause]
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