T&FN INTERVIEW by Jon LaShawn Merritt Hendershott n the fastest 400 he has ever run so early in 43-low, that will kind of put the stamp the season, LaShawn Merritt rolled to a 44.44 on the idea, “Hey, this guy is the truth.” Ivictory at the Drake Relays, a clocking he [Laughs] matched at the opener in Doha. So we have been dissecting the race. The times continued his roll from last season, when At this point, it’s just a matter of small he won his fourth U.S. title, second Worlds crown tweaks. And having people around me and fourth global 4x4 gold. who really know what’s going on in The 27-year-old native is in his second approaching the race so I can drop one season working with coach Loren Seagrave in of those 43.2s, or faster. And eventually Florida, an obviously beneficial pairing: a World Record. T&FN: Back in ’09, you said when you T&FN: How did you start working with Loren? turned pro in early ’07 as a college frosh Merritt: My former coach Dwayne Miller you really didn’t know how to run the race. got offered a job in Saudi Arabia. It was a once- You were a lot younger then, mentally, in-a-lifetime opportunity for him, so with him physically and in terms of experience. But gone, I needed somewhere to train. when would you say you had really learned I went from Portsmouth to Florida in ’11, how to run the 400? thinking I’d train with . But he Merritt: I’d say that in ’08 I really decided to move back home to started to come into Atlanta. The season was about my own as far as what to start, so I stayed and started Merritt In type of 400 runner I was. working with Loren at the IMG A Nutshell Being more a speed Academy in Sarasota. He is a •Personal: LaShawn Lorenzo type of guy, I know I great coach. Merritt was born June 27, can cover the first 200 T&FN: Early this year, you 1986, in Portsmouth, Virginia; faster than anybody ran a couple of 400s and a 200 in 6-2½/185 (1.89/84) else in the world. So I Australia and then just blew one •PRs: 100—10.47 (’04). 200— had to use that to my out at Drake. What did that 44.44 19.98 (’07). 300 —31.30 (’09) (3, advantage. And I also tell you about your shape for the 3 W; 2, 2 A). 400—43.74 (’13) have strength. ’14 season versus other years? (5, x W, A) Knowing that, Merritt: Well, training •Schools: Wilson HS (Ports- but also constantly mouth) ’04; attended East had been going well and it learning… learning Carolina & Norfolk State; now “I have the ‘I want to was definitely a major race represents Nike is so difficult at times to encounter those kinds of because there is more •Coaches: Roscoe Coles, run fast’ itch. I’ve run a athletes early in the season. Dwayne Miller (HS); Bill Carson than one way to get I had never matched up with (East Carolina); Steve Riddick, to different goals. lot and won a lot, but I anybody like that so early. Miller, Loren Seagrave (pro) Different coaches have With nobody having run •Major Meets: their different theories haven’t really dropped yet, nobody knew where 200—1)USJ ’04. and philosophies. anybody else was in terms 400—1)USJ, 1)WJ ’04; 4)US So I have just taken that mid-43 time, or of preparation. We didn’t ’05; 2USi, 2)US ’06; 2)US, 2)WC everything and tried know who was going to take ’07; 1)OT, 1)OG ’08; 1)US, 1)WC to mold and figure out ’09; 2)WC ’11; 1)OT, dnf-h)OG 43-low.” it seriously. what will be best for ’12; 1)US, 1)WC ’13. But I felt, “OK, I’m here, I’m 4x1—1)WJ ’04 (38.66 WJR). me. And I have had the feeling great, so just let me go 4x4—1)WJ ’04 (3:01.09 WJR); luxury of being able to for it.” The race felt great. I got 1)WC ’05 (heats); 1)WCi, 1) compete in different out good and finished strong WCup ’06; 1)WC ’07; 1)OG ’08; races and experiment and 44.44 was what it was. 1)WC ’09; 1)WC ’11; 1)WC ’13 on different phases of T&FN: You’ve got the •World/U.S. Rankings: the race. I don’t have to defending champion’s free pass 200—5, 4 (’06); 7, 5 (’07); x, 7 run every race the same to the Worlds in next year. (’08); 7, 4 (’09); x, 7 (’11); x, 6 (’13) each time. Does that affect your plan, really 400—x, 9 (’04); 10, 5 (’05); 3, 2 T&FN: Did that (’06); 2, 2 (’07); 1, 1 (’08); 1, 1 over the next two years? happen in last (’09); 2, 1 (’11); 3, 1 (’12); 1, 1 (’13) Merritt: Things are coming year? After to where I feel like my body— had won in and my surroundings and my training—means , was Moscow your best chance to these can be the years when I run my fastest. get back on the top of the podium? So outside of trying to peak for a major Merritt: I think it was, even if I never championship, I also have the “I want to run felt like the underdog. I’ve always felt, fast” itch. I’ve run a lot and won a lot, but I “This is what I do; this is how I train. haven’t really dropped that mid-43 time, or It’s time to go out and handle business.”

16 — July 2014 Track & Field News In Daegu, it was only important, yes. Actually there have been my second race of ’11. But a couple more, too. The Beijing Olympics the 400 is a race where were nice because had been you have to go through dominant for so long. the year to get into a We went back and forth beating each other rhythm. You can be in the in the season, but in the race that mattered best of shape, but if you most, at the Games, I won by a whole second. I don’t have that rhythm had a great race then. But I heard some people and haven’t run races, it say, “Oh, Wariner just had a bad race.” So affects you. I was in great winning the next year at the Worlds in shape, but I hadn’t had was another great race. any races. In Moscow, I was feeling good and was ready So I was pleased that to run, so let’s perform well. I just wanted to it went right down to go out and execute the race. And I also know the finish line… Well, I the importance of both the Games and the wasn’t pleased because I Worlds in sport in general. I wanted to get there wanted to win. But there in Moscow and bring my name back to life. was only 0.03 between T&FN: What do you think has been the toughest Kirani and me and part about running the 400 for you to learn? considering everything, Merritt: [Sighs] Hmm, that’s a good I thought, “OK, I live to question. [Laughs] One thing in the race itself fight another day.” has been learning to be relaxed in the later Then in ’12, it was just stages. Understanding how important form unfortunate that I had is when you get into those critical zones late that hamstring injury in the race. It’s not always that when you feel just two weeks before the like you’re running fast that you actually do Olympics. But I had been run faster. undefeated the whole Some people try to run fast, but by doing year up until that they just tighten up. So there is the whole when I hurt my leg. I balance of keeping form and being confident, thought, “OK, things then being able to have great instincts while happen.” in the race. But 2013 was my In Moscow, it also was a matter of going chance to show back to what I already knew, mentally telling everybody, “I’m healthy; myself, “Even though a lot is on the line, you’ve I’ve had some races; let’s been here before. It’s still 400 meters. You’re do this.” supposed to be here. Now go out and handle T&FN: Was there any your business.” thinking on your part of, “I T&FN: Did knowing you had the ’13 Worlds want to beat Kirani because to aim for help you to get over the emotional hurt he’s the No. 1 guy now and I of London injury? want to get into that spot?” Merritt: It did. London was terrible, but Or do you even think I’m a guy who is all about forward movement. like that going into big Unfortunate things are going to happen in life races? but that’s just the way life is. But I just try to Merritt: It wasn’t that take life in stride. Not every day is going to be I wanted to especially a great day, but you live for tomorrow. beat him. He didn’t even There were people in my life who were close get 2nd. But here was a to me who never got a chance to do anything field of the top people in with their lives. So I understand that you can’t the world, who all were keep your head down as long as you know, taking it really seriously. “Tomorrow is another day and it’s not the But I wanted to beat end of the world.” That’s just the mentality I everybody. It wasn’t just have toward life. about Kirani. T&FN: You have said “back when I was It was, “It’s time, on younger” and now you’re an “ancient” 27. But this world stage that do you feel like the “senior” U.S. 400-meter guy? I haven’t been on in a Merritt: I do, especially being that social while, to show the world media is so big now. I feel there are just more the work I’ve been doing distractions now for the younger runners. and who is, I would say, When I was their age, I had to be really focused ‘the man.’” [Laughs] So because Jeremy was dominating the event. it was time to show the I felt like I was stronger and faster, so I had work I had put in. to study a lot to figure out what I was doing T&FN: So far in your wrong. Not necessarily wrong in training, but career, is it possible that in the race itself. I felt like a lot of the time I Moscow was your most was beating myself. rewarding race? Or if not, Now, I still have that focus. There aren’t a lot what has been? of distractions going on in my life. I understand Merritt: Moscow was how important focus is; how important self-

The Bible Of The Sport July 2014— 17 MARK SHEARMAN you’re a grown man in this business.” make mistakes but learn from them and come back Merritt — continued That’s what I had to learn really quick. When stronger. I turned pro at 18, the other guys were like 25, Merritt: And move forward. You may not discipline is and how stress can take a toll on 26. There were some older guys who actually run a race as good as you wanted to, but you your body. So I train, I eat, I sleep, I compete, had families. If I thought I was doing this race learn to move forward. You must learn from then I train again. just for me, the guy in the next lane might be whatever happens. I don’t have a lot of distractions because I trying to win because he know I’m only going to be able to do this for a had a wife and a kid. It small portion of my life. When you’re 20 and 21, was serious for him, so you might think you won’t retire until you’re I learned it was serious 30 and that seems like a long time. But the business. i d peterson dav time goes by really fast. And I also know that You go out and treat at 35, that isn’t the end of my life. This is only it like a job. You chose a small part of my life, so I have to maximize to become a professional this gift I’ve been given. athlete, so if you need T&FN: What knowledge do you feel you can to mature a lot quicker, pass along to the younger guys? then that’s what you Merritt: Right now I do feel like I’m the need to do. leader, so “watch me” when we’re at the major T&FN: With that free championships. Even at regular competitions. pass to the ’15 Worlds, Merritt took They have heard and seen the focus I have; the have you thought about down arch-rival time and energy I put into my craft. It’s almost running the Worlds next like I don’t want to tell them too much because year in the same Beijing James at Drake we’re still competitors. stadium where you had If they get a whole lot better, I’m going such a great victory in ’08? to have to run a whole lot faster every time. Merritt: I can’t say [Laughs] At the same time, I do talk to them I have, but that’s going on the level of “You have to stay focused. This to be cool. [Laughs] is what we do, so let’s go out and represent Mentally, it will be a the U.S.” thing for me of, “I already T&FN: The 4 x 400 is a special opportunity for handled business here 400 runners. You led off at the ’07 Worlds and ’08 once before.” Now I’m Olympics, then anchored at the last three Worlds, older, faster, wiser, so so you have experience at both ends of the race. But I can just go out and is the 4x4 a unique leadership chance, especially execute the race again. considering the great U.S. history in the event? You know, I think Merritt: It is. I enjoy every time I get to link I’m a simple guy. I up with the guys in the 4x4. For one, it’s less understand how to pressure. My speech to them isn’t anything handle the present and crazy. It’s just: “Everyone handle your job, I understand how being tend to business on your leg and trust the next mentally strong helps man. If everybody handles their business, we’ll you in this sport. So do just fine.” putting together the I guess that’s how I am anyway: you go out mental strength and and handle your business. I don’t give them being able to really focus a speech on what we have done in the past on the present are two because I’m more of a “present” type of guy. really key things. “This is what’s going on now. Do your job. T&FN: And that’s You’re a grown man—even if you’re 18 or 19, a learned ability? You

he’s still in college and is going to enjoy that. so you can focus on just the sport, because The U.S. 400 Corps He is running very well on that level. It was you have a talent.’ With 30-year-old Jeremy Wariner battling great for him last year to compete with us on “With his running style—a long gallop; injuries in recent seasons, 27-year-old LaShawn the 4x4. We needed him and he ran a great leg. a long stride without a quick turnover—he Merritt is now the senior member of the always- “In the next couple of years, Gino definitely needs to get with someone who can give him formidable U.S. 400 corps. His assessment of will be somebody to battle with.” specific training and so he can work out his the up-and-coming generation of American (25): “He is a guy who own race plan.” 1-lappers: hasn’t really showed the world yet what he (22): “He’s almost like Tony McQuay (24): “For him not to make can do. He got hurt last year at nationals and [Luguelín] Santos because he runs hard the final in London, then to win the silver in didn’t make the team. When he gets together, every time. David tells me, ‘Man, I have Moscow, was impressive to me. I honestly I’m sure the world will see more of him. But to run hard because I’m not as tall as you.’ think he was a lot more focused last year. the first thing I always say when people talk [Verburg tapes at 5-6/1.68 compared to “He’s still in the process of his transitioning about Bryshon is, ‘That dude can run.’ ” 6-2½/1.89 for Merritt.] He is great for a relay, from college to pro, but after that silver last Josh Mance (22): “He is a really cool guy because you know he’ll run hard. year, I think he’s ready to really run now.” who has a very unique running style, but he “He just turned pro and with a young Gino Hall (20): “He had great success at hasn’t found out yet what type of quartermiler guy, it takes experience to develop his own the Youth and Junior levels and, of course, he is. I told him, ‘You need to get somewhere way to run the event.”

18 — July 2014 Track & Field News