Weber Long, Greencastle-Antrim (Class of 2022)

Name: Weber Long

School: Greencastle-Antrim

Graduation Year: 2022

DOB: 3/2004


Social media information:

Strava – Weber Long

Instagram – @garunner83

Milesplit profile:


5k XC: 15:49 PIAA District III Championships, October 26, 2019 sophomore season


2020 (sophomore) – 9:51.8 – Time Trial during COVID, May 13, 2020

2019 (freshman) – 10:04.86 – Stan Morgan Invitational, May 4, 2019


2020 (sophomore) – 4:21.2 – Time Trial during COVID, May 22, 2020 – race video here

2019 (freshman) – 4:32.51 – Mid-Penn Conf Championship, May 11, 2019

Mile (indoor) – 4:25.32 – State College HS Invitational #3, Feb 18, 2020 sophomore season

800m (indoor) – 2:06.35 – Tri-State Prep Invitational, Feb 8, 2019 freshman season

800m (outdoor):

2020 (sophomore) – 2:01 – Time Trial during COVID, May 5, 2020

2019 (freshman) – 2:02.84 – Route 16 Last Chance Invite, May 6, 2019

XC/TF Highlights: Going to states twice. Placing 3rd at the 2019 PIAA AA XC State Championships. Placing top 4 at the District III XC meet both years. I also got 20th at the Footlocker Northeast Regionals while contributing to the 1st place PA all-state team at Footlocker in 2019.

Favorite XC/TF memory to date: Getting 3rd at states in XC this year (2019). Running the 4 by 4 and having the entire team cheering for you.

What do you enjoy most about the sport of XC and/or TF: I have made a lot of friends in the sport, and we all are supportive even though we are competitors. I also enjoy the time you get to spend running with friends during training, and the trips you go on with them.

Academic Highlights: My current GPA is 4.200. I got a certificate of achievement in Digital Foundations, a certificate stating Excellence in the Field of Geometry, and a Wellness Award all in my freshman year of high school.

Favorite HS class to date and why: Video and Digital Production, since it was basically a class teaching you how to record video and audio. It was a lot fo fun to make the projects, which were all posted to YouTube.

I am interested in the following college major(s): 

– Sports Medicine

– Physician’s Assistant

– Biology

– Wellness Educator

Career aspirations:

– Athletic Training

– Coach for XC/Track

I am looking for the following in a future college:

– D1 school

– Rural location

– Challenging academics

– Positive environment

My ideal college coach would be: A coach that would help me reach a long-term goal of becoming a competitive runner after college. Someone who would help me understand how to train and race smarter.

Most important factors I will consider when choosing a college:

– Academic records

– Good sports records

– Gives scholarships

Other information about me: Other than running, i enjoy drumming every now and then. I play in the school concert band. I also like to snowmobile, and drive a four wheeler during the summer. I am about to be an Eagle Scout in Boy Scouts. My project is a new shot-put pit for my high school. It is filled with stone dust, and I also included three benches for spectators with it. There will also be three rings to throw from, two for practice and one for competition. I was also named Boy’s Cross Country Runner of the year by Penn Live for my sophomore year. They also acknowledged me as “…Pennsylvania’s best sophomore in 2019.”

Weekly Updates

Week of:

April 27-May 3: 38 miles; Best workout was a 12x400m in the woods, at paces of 75-70-65. Three sets of four.

April 20-26: 38.2 miles; Best workout was a hill repeat, 15 uphills with continuous jog in between each.

April 12-19: 38.2 miles; Best workout was a 5 by 1k repeat in 3:10 each

April 5-11: 39.7 miles. Best workout was a 5 mile hilly tempo run that went as follows: mile warm-up-5:53-5:58-5:55-5:51-5:45-mile cool-down

March 29-April 4: 40 miles. Best workout of the week was 12 by 400 – 4 at 75 pace; 4 at 70 pace; 4 at 65 pace

March 22-28: 41.7 miles this week. Best workout of the week was a tempo run that was four miles, and my splits were as follows: 5:25 first mile, 5:36 second mile, 5:37 third mile, and a 5:37 last mile.

March 15-21: I ran 41.4 miles this week. I also ran a Fartlek workout, which went as follows: one mile warm-up, 6:00 pace for 8 minutes, then 4 minutes of jogging rest. 5:40 pace for 6 minutes then 3 minutes of jogging rest. 5:30 pace for 4 minutes, then 2 minute jogging rest. 5:20 pace for 2 minutes, then 1 minute rest. Close to all-out pace for 1 minute, and jogging rest for 1 minute. One mile cool-down afterwards.