Following on from our interview with junior distance star Todd Wakefield, we sat down recently with another athlete who qualified for the World Junior Championships in Canada - sprint hurdler Sam Baines.

After recently moving back down to Melbourne, Baines secured his ticket to Canada with an excellent run of 13.73sec at the Australian Junior Championhips. We discuss the fantastic run as well as his thoughts on what is required to win a medal at the World Juniors.

RT

Firstly, thank-you for taking this opportunity to speak with RunnersTribe.

Secondly, congratulations on a fantastic win at the recent Australian Junior Championships in the 110m hurdles. What was it like to know that the result ensured your place on the Australian team for the World Junior Championships in July?

Thank you. It was great to know that I secured my spot on the team after I had run a few qualifying times and then winning the championships to confirm my seat on the plane.

The conditions were less than perfect in Sydney, with mostly headwinds for the sprint events. How did this affect you entering the final? Was it satisfying to know that you ran such a fast time (13.73sec) into a big headwind (-2.8m/s)?
SB
I was just excited to run both the heats and finals in Sydney. I’ve run in those conditions quite a few times so I wasn’t at all worrying about it. Everyone in the race is in the same conditions, but obviously a little disappointing in terms of those conditions to maybe of produced a better time, however its still a PB - so cant be too disappointed!

Your time in Sydney broke your personal best for the 110m hurdles (99cm) that dated back to October 2008 (when you won the Commonwealth Youth title in India in a time of 13.77sec). Has it been frustrating that you haven’t bettered that time until Sydney (nearly 18 months later), or have you always known that it was just a matter of time?

SB
I knew that I would better my time for sure, but was getting unsure when it would come. I had great preparation before India and the 2009 season didn’t pan out too well for me in terms of injuries.

You have a great start to the 2010 year, also running a 14.29sec over the senior hurdles. How have you rated the season so far? What are your expectations for the rest of the season? Do you have many competitions between now and July when the World Junior Championships commence?

SB
Being back in Melbourne with friends and family has really helped me this season. Not one part of this season have I been disappointed with. My first run over open height hurdles was a great success for me and was very happy to have run 14.29. I will have a short break after Sydney and get back into training just trying to gain a bit more fitness to prepare myself for some hard training that Pam has got set out for me. I’m sure there will be a few competitions between now and July in Australia where I’ll do my pre departure times but the team is heading over early to do a couple of comps in Canada before the championships.

You had such a standout year in 2008, where you set personal bests of 10.75sec in the 100m and the 13.77sec performance from the Commonwealth Youth Games, but then you had a quiet year in 2009 compared to the big year in 2008. Was there any reason for this? You didn’t actually break 14 seconds in the 110m hurdles until your victory in Townsville (where you ran 13.89sec) late in the year. Did you have big expectations after such a big 2008 year?

SB
I was fortunate to have such a great year in 2008. My year of 2009 was a time for me to realise that success doesn’t get handed to you and that there are many other aspects of being successful in Athletics. I have learnt an enormous amount about training, life as an athlete, diet etc so for me 2009 was a good year in terms of me developing as an athlete. 

You were born in Melbourne but now reside in Queensland (studying at Bond University), but are still representing Victoria. You have also been competing a lot down in Melbourne in 2010, explain the reasoning behind racing in Melbourne and not in Brisbane? You actually hold down a scholarship with the QAS, is this still the case?

SB
I’ve actually moved back to Melbourne before Christmas, so I’m definitely based back here and training here.

You’re currently coached by Sharon Hannan – the current coach of Olympic silver medalist Sally McLellan (due to the fact that you’re now in Queensland), after previously being coached by the former Australian record holder for the women’s 100m hurdles, Pam Ryan. What’s it been like to swap coaches? Have you noticed any major changes in the way you train? Do you train a lot with Sally or are your training sessions kept separate?

SB
Well as I said I’m now back training with Pam in Melbourne. But during last years training, it was good to see other opinions of training methods and get an idea of different methods that might work for you better than others. Pam and Sharon have two completely different styles of coaching. I did train with Sally most if not all sessions which was good with such an elite athlete like herself.

Tell us about a typical weeks training? Now that you have made the team for Canada will your training change over the coming months?

SB
My training will definitely change after national champs in Sydney as me and Pam both know I have to step up in my training before Canada. We have planned out some quality training in preparation for Juniors. When I start back training I will be doing some longer more fitness training for the first month or so then get back onto more track based training getting some speed endurance type of training and obviously tapering off very close to the championships. I will also be starting my Gym work with Mark Ladbrook who has also set out a great program in getting me fit and strong.

In terms of men’s hurdling in Australia it looks like we have some very talented juniors currently coming through, including Mitchell Tysoe (who’s also going to Canada for the World Juniors), Daniel Martin (who holds the U/20 Australian record at 13.60sec) and Nicholas Hough. Is it good to have all these athletes coming through at the same time? You must be thinking that the Australian Junior record of 13.60sec is well within your grasp?

SB
We definitely have some great hurdles coming through and yes it is awesome to have these guys that you compete against and push you. Certainly the Australian junior record is well within my grasp, I’m sure by the time Pam and I prepare myself extremely well by the time July comes and will be confident to race a good time before and during the championships.

How do you rate your chances in Canada at the World Junior Championships? In 2008, the last time the World Junior Championships were held, it took a 13.27sec performance to win a gold and 13.51sec actually missed a medal. Does this make you think that a sub 13.50sec performance is required to be right in the mix in Canada? After you fantastic run at the Australian Junior Championships are you confident that you have such a run in you this year?

SB
I have a lot of confidence that I can mix it with the best in Canada. Mid to low 13’s has always been a goal and I definitely think it’s a reachable goal for myself. I planned to run mid 13s in Sydney but unfortunately didn’t have the greatest conditions with the headwinds.

Orlando Ortega of Cuba has already run a 13.0hsec so far in 2010. You could meet Ortega in Canada, so firstly do you pay attention to what other athletes are doing around the world and secondly does a performance like this just spur you on to train harder and run faster?

SB
I have come across some results of other athletes but I must say I’m not really an individual to really take notice of times everyone else is running, but obviously like to have some sort of an idea. It does definitely make me train harder and really work solidly to try and do everything I can to be up there with athletes like that.