Alumni Focus: Shaliciah Jones
Shaliciah Jones is a 2020 graduate of North Saint Paul High School. She will be attending North Carolina A&T in the fall.
PRs: 100m- 11.77W (6th fastest of decade), 200m- 24.36 (6th fastest of decade), 4x100- 47.44 (2nd fastest of decade), 4x200- 1:39.20 (Fastest time of decade)
- 2x Section 4AA 100m & 200m Champion
- 3x Section 4AA 4x100m Champion
- 1X Section 4AA 4X200m Champion
- 2x Class AA 100m State Champion
- 1x Class AA 200m State Champion
- 1X Class AA 200m State Runner-up
- 1x Class AA 200m State Finalist (5th freshman)
- 3x Class AA 4x100m State Champion
- 1x Class AA 4x200m State Champion
What adjustments have you had to make in order to be as successful as possible?
I had been training since the fall of 2019 preparing for my senior year of high school track and field. My offseason and preseason workouts were designed similar to that of Division one female track athletes. The goal was to build a strong base for competition. The training was hard and there were times I really wanted to quit but I was focused on winning 100, 200, and 400m at the state meet my senior year, so I pressed through. And more importantly, I knew the elevated training was necessary for me to make the shift in my mindset for my freshman year of college this fall.
Tell us about your training regimen by giving a general overview of what goes into getting prepared for your next big event.
During the 2019 track season, the focus for a great portion of the season was volume, volume, and volume running lots of ladders (600, 400, 300, and 200m) with limited speed work (in part due to injury). I feel that the volume work prepares me for race days both mentally and physically. Weight lifting is also a very important part of my off-season, preseason, and in-season training. In the off-season and preseason, I train heavy. During the 2019 season, I continued weight lifting two days a week through conference finals.
During the track season, it's all about maintaining strength and peaking for the important races or big events. Most meets during the year were used as training, and around conference, the volume of training was decreased significantly and the speed work would increase. Preparing for big events has always been a balance of proper training, eating, and sleeping for me. I am always nervous before big meets like sections and state, which impacts my eating and sleeping. Hanging out with my friends doing something totally unrelated to track helps me relax. Lastly, I always pray before every event. A simply thank the Creator for the health and opportunity to participate in the sport that I love, and for the safety of all on the track.
What athletic-based goals do you hope to accomplish during this upcoming year?
Well, the first thing that comes to mind is that I hope we are able to have an indoor track season this coming winter. North Carolina A&T is very competitive for sprinters and the indoor season is critical training time for the outdoor season. I feel very fortunate to have this opportunity and I very much appreciate my high school track Coach Todd Wallert for facilitating that connection.
Looking forward to NC A&T has helped me manage the pain and disappointment of not having a senior season due to COVID19. My personal trainer, Tyrone Minor has always encouraged me to "focus forward" after every race and has encouraged me to view this past non-season the same way. So that's what I'm doing now focusing forward with the goal of making an immediate impact in the 100 and 200 meters as a freshman from Minnesota.
How has your training and schedule changed because of the current pandemic?
In general, I have done my endurance training on the weekend and the first day of the week during the preseason. And the focus for the remainder of the week would be speed work, ab work, weight lifting, and pool training. I followed this training regimen through the 2020 USAFT Minnesota Indoor Championship. Due to Covid-19, this past spring in-season training was challenging with gyms, pools and outdoor tracks closed. I had to resort to weight training in our home garage and running through my neighborhood, around public golf courses, and running hills around the U of M campus. Thankfully I have been back training at a small private gym for the past two months.
Do you have any advice that you can offer an incoming freshman on how to best deal with the higher level of competition they'll encounter at the college level? Also, what tips can you provide regarding the balance between training commitments and academic demands?
I don't really have any advice for incoming freshmen, seeing that my freshman year starts this fall. However, I would like to offer a word of encouragement to all of the other 2020 graduating seniors who were robbed of potential record-setting and/or personal best performances this past spring track & field season, due to COVID19.
I know that so many worked so hard preparing for the 2020 track & field outdoor season that never happened and it doesn't seem fair. I get it. I was hurt and angry for a while as well. I had goals and plans like many of you and it took me a minute to pull myself together after hearing the final word that there would be no track and field season this spring. However, looking back on the period of isolation and no track season has helped me see more clearly what's really important and the value of family and friends. So my word of encouragement to all of the track and field athletes in Minnesota would be to value what you have and cherish the wonderful moments that high school track and field has provided for you, your families, friends, and fans. Things don't always work out the way you plan but they just may work out for your good in the long run.
Any other thoughts?
It was the summer of my 8th-grade year that I actually started taking track seriously. Looking back, having the opportunity to attend track practices and watch Taylor and Elise Anderson, Jedah Caldwell and T'Nia Riley train during the summer months was a huge inspiration. I am also grateful to Coach Henry Combs (ICAA), Coach Mel, and all of the Track Minnesota Elite coaches and Maximum Impact (off-season & pre-season) trainers that have touched my life in a positive way through summer track and field. I have huge respect for all of my competitors on the track that pushed me to be better. And Lastly, I thank my parents, sisters, and grandparents for their unwavering support over the years and for helping me emotionally deal with the senior track and field season that wasn't. Thank you MN Milesplit.
