Hunter Fougner '20 Recruiting Profile

Overview

    My name is Hunter Fougner and I am a Cross Country / Track Distance runner in the Class of 2020 at Waterford Mott High School in Waterford, MI. I currently compete in the most competitive division and county in the state. Despite starting running in 8^th grade and having modest running volume throughout my high school career (45 miles per week average), I’m currently projected to begin the season ranked in the top 25 in the state. Over my short running career, I have earned the following athletic honors: 3X All County, 3X All Conference, 3X All region, 2X Academic All State, 4X Conference Scholar Athlete, 2X Team Most Outstanding Runner, and 2019 Male Athletic Leadership Award. In the classroom, I choose the most challenging courses with several AP and honors level classes. My Overall GPA is 3.88/4.0 and Weighted GPA is 4.01/4.0. I have also earned the following academic honors: 3X Academic Incentive Program Award, Academic Achievement Award, Outstanding Language Arts, U.S. History and Chemistry Student, Perfect Attendance Award, National Honor Society and National Technical Honor Society. I strongly believe my history of achievement, ambition, and willingness to work hard will make me an asset to any college running program.

Future Plans:

Education: My Goal is to attend a college/university with the intent of earning an advanced degree in Engineering.

Athletics:My dream is to run college cross country and track and fieldfor a coach and program that has a history of success, produces great runners, and a challenging and scenic training environment.

Cross Country Season Goals:

• Win every conference tri-meet
• Finish in top 5 at all invitationals
• Finish in the top 3 at the Oakland County championship
• Win the conference championship
• Win the regional championship
• Finish in the top 10 at the state championship
• Finish in the top 25 at Nike and/or Footlocker
• Race in the Midwest Meet of Champions
• Earn Academic All-state
• Earn team Most Outstanding Runner Award
• Earn Conference Scholar Athlete Award
• Finish in top 5 on the Mott all-time list
• 5K PR of 15:30 or better
• Improve strength, flexibility, mobility, running efficiency, and mental preparation

Training Plan to Achieve Goals:

    I’ve always been taught that in order to achieve my goals, I need to have four things: the desire and willingness to work hard, good coaching and support, the opportunity to compete, and a plan to get there. Below outlines my current training plan approach. I believe it not only prepares me for a successful senior season, but aligns well with the expectations and challenges of a college running program. My detailed plan and results are documented, tracked and managed in Training Peaks software and available upon request.

• Run / Endurance Training:
  • 4 Week training micro cycles (3 week build, 1 week recovery, every 13^th day off)
  • Progressing volume to average 70-75 miles per week over summer (45-60 in-season)
  • 80% of runs easy and 20% medium to hard
  • 2 Workouts per week- Long intervals, Tempos, Hills and/or Fartleks
  • 1 Long run (20-25% of weekly volume)
  • Strides on easy days (uphill, downhill, and flat surfaces)
  • 2-3 Short barefoot runs to strengthen feet (on flat turf or grass)
  • 1-3 Cross training sessions (swimming, cycling, or incline treadmill walking)
  • Target running of soft surfaces as much as possible (dirt roads, grass, turf, trails, etc.)
  • All training is automatically logged in Training Peaks, Final Surge, and Garmin software
• Strength and Form Training:
  • 2-3 Strength/lifting workouts per week
  • 4-5 Core workouts per week
  • 3-5 Form/Hurdle drill circuits per week
• Recovery and Preventative Maintenance:
  • Daily:
    • Foam rolling and stretching
    • Air compression (Normatec)
    • Post-run/workout recovery shake and re-hydration
    • Sleep 9-10 hours
  • Weekly:
    • Every 4^th week is a recovery/down week
      • Strength and cross training cut in half or eliminated
      • 10-20% reduction in running volume
    • 1 Chiropractor visit
    • 3 Massages on easy/recovery days