Adjustments and Determination Pay Off for Velasco at ACC Championships
12/14/2020 1:06:00 PM | Cross Country
Training sessions were going well for sophomore Jonathan Velasco, he felt he had a shot to take first place in the ACC Cross Country Championships at WakeMed Soccer Park in late October.
Though he didn't win, Velasco finished 12th, which was second-best for the Demon Deacons, who finished third as a team — its best finish since 2001.
"We were really happy with it," Velasco said about the team finish. "We expected to be in the top two-or-three. I was really excited. I'd had good training entering into the event.
"We did well even without two of our top five runners. Going into it, I thought I had the potential to win the race. I got aggressive at around the 5K mark, and paid the price later on in the race."
A year ago, Velasco barely snuck into the top seven for the team, coming in 68th in the ACC Championships as a freshman. Without what he considers mistakes early in the race, Velasco figures a top 5-10 finish was within his reach.
"This year was a huge improvement for me," he said. "My training went so well for me, I thought I had the potential to win the race. I was a little aggressive and probably paid the price for it.
"In the beginning of the race, I was in the top 40 or 50. We talked about moving up and staying relaxed through the race. Coach (John) Hayes told me to find my teammates, but sometimes it gets a little scattered. You try to find each other to work together and use each other. When your training partner passes you, you find a little extra gear, and that helps."
The success Velasco had in the ACC Championships was largely fueled by the drive and determination he had during the early stages of the Covid-19 pandemic. He used that time away from campus to adjust. . .well, practically everything. Velasco worked on his training regime, diet, sleep schedule and time management.
"I was disappointed we weren't going to have a track season,' Velasco said. "I was really disappointed, so I took that energy and focused on the upcoming cross country season. I worked really hard during the time away. I was barely our no. 7 guy. I was struggling at the time just to hold on to that role, and I wanted to be one of our top guys and make a difference on our team. I was willing to do whatever was needed to improve that much."
A move to more cross training became more possible as he worked on his own, away from the team on campus.
"I decided to train on my own," Velasco said. "I like to cross train, so I run but also bike and swim. I also use jump rope. I looked at all my training on my own, and decided to improve upon it. I wrote down some target zones for each week, and looked to be consistent. Last year, I wasn't as consistent. This year I was consistent, and took a different approach toward weight lifting, going six times a week during the offseason. I felt like I lacked some strength, so I focused on some of my weaknesses.
"I also upped my mileage, which I thought would help me with these longer distances. Everyone does it, but I had to focus on the other little things."
The first year of college hit Velasco hard, with the intense schedule of being a Wake Forest athlete while juggling the rigorous academic requirements. He knew he had to regulate his sleep schedule for more success as a sophomore.
"I also had to be more consistent with my sleep, getting eight-to-nine hours a night. At Wake Forest my freshman year, I was inconsistent, sometimes getting six and other times eight hours a night. I was also getting injured a lot and lost some weight. So I focused on my diet and started eating better. I'm a lot lighter now, which is a big improvement.
"I had a hard time adjusting to school my freshman year," Velasco said. "I got a lot of tutoring and took advantage of the staff in the athletic department. That was helpful, and still use it this semester. They also help me manage my time better.
"I've adjusted and been able to handle schoolwork and athletics much better. That skyrocketed for me. Managing time was the biggest struggle. I now follow a scheduled routine."
Velasco is excited to run both the 5K and 10k during the track and field season in the spring, as well as help the team in the Cross Country NCAA Championship on March 15 in Stillwater, Oklahoma.
"We're looking to go to nationals, which is pretty exciting," Velasco said.
Wake Forest teammate Joaquin Martinez de Pinillos helped Velasco find coach Hayes and the Demon Deacons.
"He reached out to me," Velasco said. "I was having a really good senior year and he's from my city. We raced together and dominated the San Diego section. He reached out to me and I talked to coach Farris. I got to visit and really enjoyed it. I thought it was just a perfect fit. I enjoyed the small community. Even without athletics, I would still enjoy Wake Forest."
It's been a perfect fit for Velasco, who loves the environment at Wake Forest as well as the coach style of Hayes.
"I knew that from the start as I was joining the team," he said of the Deacs' rise toward the top of the ACC. "Coach Hayes told us we'd have to continue to work hard to realize the potential the program has. I thought the team had a lot of success.
"I want goals, and he's (Hayes) right there with me. He wants me to achieve just as much I do. When I want something, I'd do whatever it takes to get it. He's right there with me. He gives me everything I need to be successful, and that's everything you'd want from a coach."
Though he didn't win, Velasco finished 12th, which was second-best for the Demon Deacons, who finished third as a team — its best finish since 2001.
"We were really happy with it," Velasco said about the team finish. "We expected to be in the top two-or-three. I was really excited. I'd had good training entering into the event.
"We did well even without two of our top five runners. Going into it, I thought I had the potential to win the race. I got aggressive at around the 5K mark, and paid the price later on in the race."
A year ago, Velasco barely snuck into the top seven for the team, coming in 68th in the ACC Championships as a freshman. Without what he considers mistakes early in the race, Velasco figures a top 5-10 finish was within his reach.
"This year was a huge improvement for me," he said. "My training went so well for me, I thought I had the potential to win the race. I was a little aggressive and probably paid the price for it.
"In the beginning of the race, I was in the top 40 or 50. We talked about moving up and staying relaxed through the race. Coach (John) Hayes told me to find my teammates, but sometimes it gets a little scattered. You try to find each other to work together and use each other. When your training partner passes you, you find a little extra gear, and that helps."
The success Velasco had in the ACC Championships was largely fueled by the drive and determination he had during the early stages of the Covid-19 pandemic. He used that time away from campus to adjust. . .well, practically everything. Velasco worked on his training regime, diet, sleep schedule and time management.
"I was disappointed we weren't going to have a track season,' Velasco said. "I was really disappointed, so I took that energy and focused on the upcoming cross country season. I worked really hard during the time away. I was barely our no. 7 guy. I was struggling at the time just to hold on to that role, and I wanted to be one of our top guys and make a difference on our team. I was willing to do whatever was needed to improve that much."
A move to more cross training became more possible as he worked on his own, away from the team on campus.
"I decided to train on my own," Velasco said. "I like to cross train, so I run but also bike and swim. I also use jump rope. I looked at all my training on my own, and decided to improve upon it. I wrote down some target zones for each week, and looked to be consistent. Last year, I wasn't as consistent. This year I was consistent, and took a different approach toward weight lifting, going six times a week during the offseason. I felt like I lacked some strength, so I focused on some of my weaknesses.
"I also upped my mileage, which I thought would help me with these longer distances. Everyone does it, but I had to focus on the other little things."
The first year of college hit Velasco hard, with the intense schedule of being a Wake Forest athlete while juggling the rigorous academic requirements. He knew he had to regulate his sleep schedule for more success as a sophomore.
"I also had to be more consistent with my sleep, getting eight-to-nine hours a night. At Wake Forest my freshman year, I was inconsistent, sometimes getting six and other times eight hours a night. I was also getting injured a lot and lost some weight. So I focused on my diet and started eating better. I'm a lot lighter now, which is a big improvement.
"I had a hard time adjusting to school my freshman year," Velasco said. "I got a lot of tutoring and took advantage of the staff in the athletic department. That was helpful, and still use it this semester. They also help me manage my time better.
"I've adjusted and been able to handle schoolwork and athletics much better. That skyrocketed for me. Managing time was the biggest struggle. I now follow a scheduled routine."
Velasco is excited to run both the 5K and 10k during the track and field season in the spring, as well as help the team in the Cross Country NCAA Championship on March 15 in Stillwater, Oklahoma.
"We're looking to go to nationals, which is pretty exciting," Velasco said.
Wake Forest teammate Joaquin Martinez de Pinillos helped Velasco find coach Hayes and the Demon Deacons.
"He reached out to me," Velasco said. "I was having a really good senior year and he's from my city. We raced together and dominated the San Diego section. He reached out to me and I talked to coach Farris. I got to visit and really enjoyed it. I thought it was just a perfect fit. I enjoyed the small community. Even without athletics, I would still enjoy Wake Forest."
It's been a perfect fit for Velasco, who loves the environment at Wake Forest as well as the coach style of Hayes.
"I knew that from the start as I was joining the team," he said of the Deacs' rise toward the top of the ACC. "Coach Hayes told us we'd have to continue to work hard to realize the potential the program has. I thought the team had a lot of success.
"I want goals, and he's (Hayes) right there with me. He wants me to achieve just as much I do. When I want something, I'd do whatever it takes to get it. He's right there with me. He gives me everything I need to be successful, and that's everything you'd want from a coach."
Players Mentioned
/ Cross Country
/ Cross Country
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