Friday Focus: Ari Cogdell

Ari Cogdell wins 400m at 2015 Florida state meet

Ari Cogdell is the Florida State Champion for 400 meters; he ranks U.S. No. 9 at 46.60 and his 4x400m team, American, ranks U.S. No. 5 at 3:12.86. Cogdell's Class 4A state title is his first-ever individual title. After missing last weekend's prestigious Golden South Classic for prom, the University of Tennessee-bound star looks forward to the Great Southwest Classic next weekend for his next competition.

MileSplit: You ran a PR of 46.60 at your regional championship and won the Florida Class 4A State Championship title. You currently rank No. 9 in the nation. How do you feel about that ranking and were you expecting that heading into this season?

Ari: Firstly, coming into the season, I was expecting to get my foot speed speed down. I run in the 100m & 200m but it didn't last long when I strained my hamstring in the 100m in the first meet of the year. I was expecting to run my time consistently around 46 mids throughout the season and then drop my time progressively into the 45 highs, 46 lows. But my injury prevented that from happening so I had to regain my potential because I basically ran the same time as I did last year at the same exact meet and was happy I was back to myself and recovered from my injury. I feel even more hungry about that ranking because I want that #1 spot and I'm going to work like a dog for it.

Florida does not have an indoor track season. What do you do in between the summer and spring to prepare?

I start training in the second month of school (September). I start base training in weight room workouts to get my body in shape for my coaches' next training phase, which is pre-competition.

Do you compete in summer track? What is the name of your track club?

I ran for my summer track club, Miami gardens express which ive been running for since i was 11 years old. Last time i ran track for them was 2013 season.

Describe a typical training week.

Monday - Acceleration day
Tuesday - Tempo
Wednesday- Recovery/General strength
Thursday - Max Velocity
Friday - Tempo
Saturday - Track Meet or General Work
Sunday- Rest

Describe your state championship experience last year, as American finished runners-up in the team standings. How did you feel about the experience and how did it fuel your fire coming into your senior year?

It was satisfying but in my individual races, it was a disappointment because I was projected to win the 400m race but I lost and failed to fourth-place. So this whole year, I've been grinding and staying determined so I can capture the title, which in my mind was rightfully mine. From a relay standpoint, we won the 4x800 m relay and the 4x400 relay. Not earning that third gold medal fueled me from my summer workouts to my tapering phase training.

How does it feel to be on a team that is one of the fastest in the nation? Currently your 4x400m relay is ranked U.S. No. 5 at 3:12.86.

I mean, I'm used to being nationally ranked, but to do it with your teammates and share that accomplishment with the athletes you grind with everyday in practice is a hell of a feeling. Also, the fact that we bounced back from losing in Texas [at the Texas Relays] together being in a down state and we came the next week to Florida Relays and dropped the #1 time in the nation, was a great feeling to do it with them.

Coach Knowles has gotten a lot of attention on our site for his spirited interviews. What is he like as a coach and how does he inspire you?

Coach Knowles, just as in the videos, is a very passionate coach and loves the sport of track and field. So he is very emotional and is a perfectionist in practice about his warmups, workouts, weight room routines, and even cool down stretches. He inspired me by putting everything in perspective to motivate me to do better in things, telling me when I used to get lackadaisical in practice and remind me that I don't have an individual state title. He showed me how to become a role model and leader on the team. He preaches being very strict and disciplined on myself with workouts when he's not looking or when I run practice when he has after school meets.

"Tell them, 'go chase that!'" Coach Knowles reacts to setting a new nation-leading mark of 3:12.86 at the Florida Relays.

What is the team dynamic at American High School?

We have a brotherhood type of dynamic at our school. We are always with each other in school and we knew each other and ran with each other since we were little kids. We also go out on weekends together, so when we are on the track, it is team chemistry in motion.

What are your goals for state and beyond?

I had my state meet and my goals were to PR and go 46 low in the 400 meters and to try to break the state meet record in the 4x4, which is going under 3:12.7. I didn't accomplish my goals I wanted to at state but I still did pretty well I won state in the 400m in 46.71 seconds and we won the 4x400 meter relay at 3:13.2. I am satisfied and blessed with how I performed.

Do you have any plans for after the state championship?

Well, I planned on going to Golden South in late May but I had prom that day also I was planning on doing New Balance Outdoor Nationals but my trunk party is on that date. I also was considering doing USATF Outdoor Nationals in Oregon but I will be in college by that time so for now I will be attending the Great Southwest Classic in New Mexico.

What is the hardest workout you've ever done?

There's two of the hardest workouts which are my favorite. One is the jump-run circuit which is strengthening exercises, proceeding after we have a minute run. if we dont make the time, coach adds another set (added to the already 5sets). second one is the 500m workouts, where we have to come through the 400 mark out 52 seconds and fight through the last 100m.

Congratulations about signing with the University of Tennessee! How did you make your decision and what other schools were you considering?

I made my decision based on team chemistry, how much the coach cared about my interest, the training that was for me and the state-of-the-art facilities. The fact that Tennessee is in the strongest conference in the land, which is the SEC, and the fact that they offered me a full ride scholarship. I was considering TCU, Mississippi State, North Carolina, Kansas State, Florida and Texas Tech. My coach always told me go where you are celebrated, not tolerated.

FUN STUFF!
Pre-race pump-up song: Big Sean - All Your Fault
Post-race meal: Chipotle
If you could have dinner with any 3 people, who would you choose and why? Malcolm X, Kendrick Lamar, Platos
Most embarrassing running-related moment: At a middle school track meet and I was in seventh grade, I ran the 400m with one of my track shoes off because my laces were untied.
What would most track fans be surprised to find out about you? I write poetry and I take photos with my fujifilm camera from time to time. I also love buying clothes and shoes lol but that's nothing special. I love watching American Dad.