If the newsletter is getting you so hyped up about track that you can’t wait to watch some high octane action around the ol’ oval, I’ve got great news. You can do just that tomorrow! The 2023 HOKA Festival of Miles gets started this Thursday in St. Louis at 6:30pm CT. This is one of my favorite community events on the calendar each year, and the fields assembled this time around will likely be enough to get you on board too. Be sure to tune in for free (courtesy of HOKA) on RunnerSpace.

The high school boys start list alone features three sub-four guys (Connor Burns, Simeon Birnbaum, Rocky Hansen), plus two more with 4:00 PBs (Aaron Salhman, Devan Kipyego). Suffice to say, it’ll be a fast one, so I reached out to future Oregon Duck Connor Burns who recently ran 13:37.30 for 5000m to hear about his goals for this one, his postseason ambitions, his unique training setup, and more.

The Lap Count: How did the state meet go? I saw that you ran 4:13, 9:20, and 1:53.

Connor Burns: It was rough. I was not feeling good!

The Lap Count: You don’t run many 800s – was this a special occasion?

Connor Burns: Last summer at Nationals I won in 1:51 so I was hoping for faster. I definitely could do it because I won in 1:53 – winning – to qualify and I felt super smooth and easy. We thought I could go sub 1:50, but I think I stayed up a little too late the night before and I didn't really take it seriously because the other races I didn’t have to, so that’s definitely on me.

The Lap Count: You're lining up against professionals some weekends but still have these high school obligations. Are you like, “I can’t believe I have to do this?” Or is it fun that you have gotten this fast that winning states is routine?

Connor Burns: I would call it “playing track” because I don’t have to run them too hard. In the mile and two-mile I get to sit back, and at my sectionals, I ran 10 flat to win so I get to have some fun with it and maybe flex a bit the last lap and open up the stride. They had some water stations out there because it was so hot. I grabbed a couple of those and felt like Jakob – that was pretty fun.

The Lap Count: I would imagine a lot of the local athletes have seen your success and enjoy getting to say they have raced you. But speaking of Missouri running, Thursday is the Festival of Miles. What’s the goal going into it?

Connor Burns: I have made it pretty clear at this point that I am gunning for that national record (3:53.43 by Alan Webb in 2001) – me and Simeon Birnbaum [of South Dakota]. We have Erik Sowinski pacing so it should roll through pretty fast. And I guess we will see what’s possible.

The Lap Count: With this good of a field is it just a matter of winning the race or are you willing to be the guy to push in those middle laps?

Connor Burns: I am staying with Sowinski through 1,000 or 1,200 meters, and when he drops off I am ready to take it. It’s not supposed to be windy.

The Lap Count: It seems like you've really taken to sharing the journey this year. You are open on Strava or TikTok about ripping workouts. What's motivated you to start doing that?

Connor Burns: I think everyone is curious how different people are training, but for me, there is no secret, it's just me and my dad. I posted a workout on TikTok and got a ton of views and followers so that’s pretty cool. My friend Dominic is always encouraging me to put more content out to continue to grow.

The Lap Count: Is that your high school track that you work out on? That has to be one of the worst an American sub-four miler is training on.

Connor Burns: Oh, it is rough. We haven't been able to host meets there for a while. Thankfully, it's getting it redone this summer, which will benefit my brothers, but I will be driving 30 minutes to work out.

The Lap Count: Is everything you do as solo as it looks?

Connor Burns: Yea. Easy runs, workouts, and everything.

The Lap Count: Your dad is out there coaching you and holding the watch, but do you ever have input in what you are doing? You probably have a better grasp of training theory than most high schoolers.

Connor Burns: It is probably equal parts me and my dad. He is making sure I know what it’s supposed to feel like on the day and if it’s not then to adjust. My dad was a college coach for twenty years and so it’s super beneficial to get some running IQ from hearing his insights.

The Lap Count: My friends – who are also old – see high schoolers today and the times you are running and they think it’s all about the spikes. But you actually know what is going on, so how are you all doing this?

Connor Burns: I think it's mostly just the training and not so much the racing. Everything's online now and coaches can see what people are doing because everyone has become willing to share.

The Lap Count: And then the other thing is social media is showing everyone what is possible. Colin [Sahlman] runs 3:58 indoors and I am like, “Alright, I guess I have to run 3:58 now to be a top high schooler in the country.” When you know someone else is doing it then it’s like, I want to do that too.

Similarly, twenty years go by and no one can break Galen Rupp’s high school 5000m record. Then you go and do it and a couple of weeks later Lex Young breaks it. Did you watch him do it?

Connor Burns: I did – I stayed up. It was a hard effort because some of that was solo for him, which I respect a lot. It was pretty crazy.