By Chris Wainwright.

In 2006 Alex Rowe needed to make a big decision - was he going to continue playing Australian Rules Football or was he going to try his luck in the tough world of athletics?
At that point Rowe was only 14 years of age and had just lowered his 800m personal best to 1.54.80. This was achieved after only 9 months of specific training, and with such a quality performance at such a young age he knew that he had the potential to make it over the two laps.

Two years later he had made the decision, no more football, a decision that was not made lightly. The decision was a brave one, considering the financial apsect, although a wise one especially considering Rowe's recent performances at the Melbourne Track Classic. On that particular night Rowe moved to no.8 on the Australian All-Time Junior ranking list, with a very special 1.47.56 - and he has yet to turn 18 (see list below)

1. 1.45.91 - Paul Byrne, Lindau, 1995
2. 1.47.00 - Lachlan Renshaw, Beijing, 2006
3. 1.47.26 - Brendan Hanigan, Seoul, 1992
4. 1.47.37 - Grant Cremer, Canberra, 1997
5. 1.47.38 - Ryan Gregson, Rieti, 2009
6. 1.47.4h - Paul Cleary, Canberra, 1995
7. 1.47.5h - Mike Hillardt, Brisbane, 1980
8. 1.47.56 - Alex Rowe, Melbourne, 2010

With such a quality time it was expected Rowe would travel over to Canda for the 2010 World Junior Championships, but another difficult decision was made - year 12 was more important and a mark left at senior level was more important than a mark left at a junior level.

We talk to Rowe about his tough decisions made over the past four years and that special night at Olympic Park when he ran against one of the worlds very best over two laps - David Rudisha of Kenya.

Runners Tribe
Firstly, thank-you for taking this opportunity to speak with RunnersTribe.
Before we talk about your sensational 2010 track season, tell us a little about when you started athletics and what made you become interested in the sport? When did you know that the 800m was going to be your “pet” event?

Alex Rowe
No worries, thank you for this opportunity. I started off with some general running in the winter of 2006 (14) to improve fitness for football. I then continued and began athletics training with school. I chose to run the 800m as it was similar to the running I had been doing in football. As the school athletics season commenced, I ran a 2:14, 2:13 and then a 2:03. It was at this point when I ran a 10 second PB that I knew that the 800m was for me. A passion for athletics grew as I strove to break the illusive 2:00.00 barrier and things just progressed from there.
 
RT
I once read that you were running 2.13 as a 13 year-old, but after 9 months of specific training you had lowered your personal best to 1.54.8? Was this when you knew you were better than the average junior 800m runner? Was it easy to make the decision to concentrate on athletics, or were there other sports that you were interested in at this point in your life?
 
Alex Rowe
I was 14 at that time and lowered my personal best to 1:54.8. This time happened to be the Victorian age record and it was a surreal feeling. After only 9 months of athletics I had transformed from an average runner to running the fastest time a Victorian 14 year old ever has. So it became quite clear that I did have some potential in the sport. Following this time I continued playing football, completing my best season and believing that I may also have a future in football too. In 2008 I gave football away, which was one of the hardest decisions of my life. Although I believe it was the right one, I still miss the game. I loved the camaraderie of playing a team sport with my mates.

RT
By 2007 (aged 15) you had lowered your personal best down to 1.53.40, but it was in 2008 that you really started to make your mark as a serious 800m runner with a 1.50.63 when second at the Australian Junior Championships on the Gold Coast. What was it like to be running such good times at such a young age? What was your training like at this stage of your career?

Alex Rowe
Before the Australian Junior Championships I was fairly disappointed I had only improved 1.4 seconds from the 2006/07 season. I knew that this was the last opportunity I would have to better this mark and it proved successful. What made the time and race even more pleasing was the fact that there was a point in the final straight where I realised I was not far off James Kaan (eventual winner of the race). Knowing that he came 6th at the previous years World Youths, I really began believing in myself.

At that time my training wasn’t too heavy. It consisted of two track sessions, one speed session, a couple of slow jogs (20-30 minutes) and a pool session. This period was after I changed coaches to Justin Rinaldi, whose focus was on the enjoyment of training and racing, rather than taking things too seriously too early.

RT
A year later you went one better at the Australian Junior Championships, when you won the U/20 800m final and in the process you broke 1.50.00 for the first time (1.49.64). Were you expecting to break 1.50.00 on that particular day? You ended up winning the race by 1.52 seconds – did it feel like an easy victory?

Alex Rowe
Again I left it up to the last race of the season to run a personal best. For the whole season I had the goal of breaking 1:50.00 and in hindsight it was probably the wrong attitude to have. Every race where the 400m split was under 55 seconds, I would become excited and believe it was an opportunity to break through, rather than to win the race. I was putting too much pressure on myself. So when I came into the final my sole aim was to win the race as I honestly thought that I wasn’t capable of breaking the barrier. I ended up going through the bell at around 54.50 seconds and sat on Adrian Plummer until 700m to go where I went to the front. I knew by this stage that I was going to win and it was only when I was 30m from the line I noticed that the time on the clock was surprisingly low. Needless to say, I really went for it. I didn’t know how far in front I was. When I saw the video after the race, I was pretty surprised at how well I finished.

RT
With the victory at the Australian Junior Championships you were then selected for the World Youth Championships in Italy. How exciting was it to be selected for your first Australian team for a major championships? What was it like going to Italy knowing that you were a realistic chance of coming back to Australia with a medal?

Alex Rowe
There is much prestige in representing your country which is an opportunity very few get to experience, so I knew that it was special. I was more than excited, it is every athlete’s dream to represent their country. I really didn’t think about medaling. My focus was to get myself in the best possible shape and whether I would medal or not would be determined by the quality of my competitors. I’m a big believer that you should only focus on what you can control and that there is no point in worrying in your competitors.

RT
Although you didn’t quite medal in Bressanone, Italy (finishing 5th in 1.52.13), what was it like to mix it with the very best 800m runners in the world? What lessons did you learn from your first major final – can you take us through the final, how were you feeling entering the race?

Alex Rowe
It was a very humbling experience. Even though I was not in the best shape at the competition, I was still able to finish 5th. This was a result that I knew would have been better if I was in my 1:49.64 shape I produced 4 months earlier, however it still is one of my greatest achievements to date. The best lesson I learnt from this race was obvious when I looked at the video. At 300m to go I was perhaps in the best position of the race however when the French runner kicked clear (who eventually placed 4th), I did not have enough belief within myself to go with him. As the rest of the field went with him, I sat back. I still say to myself if only I had gone with him I probably would have captured 4th. From this, I now enter races unwilling to give my competitors too much space, as it is something you cannot do when racing at this level. Even though it was a harsh lesson I learnt, it has been the best lesson I’ve learnt in my short career.
Going into the race I was amazed at my nerves. They were exactly the same they usually are for any local or club race. Despite the crowd and massive occasion of the event, I was surprised at how I handled myself.

RT
You’re currently coached by Justin Rinaldi (who is himself a 1.47.62 800m runner). How long have you been with Justin? Do you train by yourself or do you train with a group? What’s your normal training week?

Alex Rowe
I have now been with Justin for nearly two and a half years. At the moment I am training with the school twice a week in my winter preparation, with many good cross country runners such as Anthony Aloisio and Timas Harik who are far fitter than me. However during this summer season I will train with Justin and Simon Fitzpatrick, whilst also jumping in and out of other group sessions.

At the moment I am slowly increasing my training so that hopefully a winter week will look as followed:

Monday – Gym
Tuesday – Minute repetitions e.g. 6x3minute efforts
Wednesday – 20minute run and gym
Thursday – Minute repetitions
Friday – Rest
Saturday – Cross country race
Sunday – 40 minute run

Whilst having no specific speed work, quick strides will be completed approximately once every two weeks.

RT
You’re currently completing year 12 at St Kevins. Being such an important school year, was this a major reason for your decision to miss this year’s World Junior Championships in Canada? Was it a difficult decision to make, especially considering that you had lowered your personal best to 1.47.56 when you were 6th at the Melbourne Track Classic (a time that ranks you as one of the fastest juniors in the world over 800m in 2010)? When did you actually make the decision to miss the World Juniors?

Alex Rowe
It was yet again another difficult decision, however there are more important things in life than athletics. Firstly I have to complete year 12 which is a very important year. Secondly, Justin and I realised the championships would again disrupt my winter preparations for the 2010/11 season and would perhaps be more beneficial for my development if I had a solid winters training.
The decision was 90% made at the start of the year however it was cemented once I ran my 1:47.56. After running this time, I know that I have the potential to forge a career in this sport. I therefore genuinely felt it is more important to prepare for the long-term. Running well as a junior means little. Running well as an adult is the important thing. This is not to say that the Juniors don’t have a place for others. Just that for me, at this time, it isn’t the “be all and end all”.

RT
Take us through that race in Melbourne? How did you feel when you saw a 1.47 next to your name on the scoreboard at Olympic Park? What was it like being dragged along in such a fast race – eventually won by David Rudisha in the quickest time ever seen in Australia (1.43.15)?


Alex Rowe
It was a perfect summer’s night, warm and balmy without a breath of wind. The warm up went well and I made my way to the call room feeling confident about what I was able to produce. It was there I realised I was actually going to race the 4th fastest man in history. I’ve seen many videos of him on the internet and to be actually one of his competitors was surreal. However this time Rudisha evened the ledger as I technically beat him in the 400m he was disqualified in, at Aberfeldie athletics track a couple of weeks earlier. I went through the bell in 8th in 52.50 seconds which was the second fastest time I’ve been through 400m and at that stage I remember thinking to myself that I would begin to feel the lactic acid any second but it never came. I made a strong move towards the front at 300m to go and at one stage was in 4th, however I was still able to finish strongly with a 1.98 second personal best.
I can easily say that it was the best moment of my athletics career. I was interviewed after the race and anyone who has seen it, can see how excited and pumped I was. It was an amazing experience for so many reasons:
1. To stand on the line against the 4th fastest man in history is something I will never forget.
2. To get a run in the Melbourne Track Classic had been an ambition of mine for a couple of years.
3. I had all my school mates come down and provide fantastic support.
4. I was a part of history as it was the fastest 800m race ever in Australia.
Seeing the 1:47.56 up on the board was simply amazing. The adrenalin and elation I felt is something I will remember forever.

RT
You backed up your sensational 1.47.56 with a win at the Australian Junior Championships in Sydney (in 1.49.31) and then you came 2nd at the Victorian Championships. You have now run under 1.50.00 five times in your career and you’re still only 17 years-old. With this in mind what’s your next big goal in your athletic career? Do you feel like 2011 will be a consolidation year for you or do you feel as though you can keep on improving on your personal best? You actually only have an official PB over 400m of 48.79 seconds, is this an area where you believe you will need to improve to make the next step?

Alex Rowe
I feel as though I can continue to improve my times as I continue to develop physically and slowly begin to train like an adult, which will improve my times. Having said that, it is difficult to speculate what I am going to run, however breaking 1:47.00 is definitely something I want to do next season. I know that to improve my 800m I need to improve my aerobic conditioning. Justin and I both know that my 400m personal best is not a true reflection of my actual speed, as we have used these races simply as training with time trials in training near peaks suggesting a faster personal best. Conversely, my aerobic capacity at the moment is my Achilles’ heel. It is an area that we have not intensely focused on which was one of the essential reasons behind my decision not to compete in Canada at the World Junior Championships.



RT
Well thanks again for taking the time to have a quick chat with Runnerstribe.com. We wish you all the very best in 2010 and beyond. Good luck!

Alex Rowe
Thanks once again for this opportunity, it is greatly appreciated.