The long list of accolades Thomas Westphal has accrued during the latter half of his high school running career is quite significant: Division 1 Cross Country State Runner-Up, multiple all-state finishes and regional/league/county titles in cross country and track, invitational/school records, sub-15 minute 5K times, and more. These achievements are in stark contrast to his debut as a runner at Anchor Bay High School. At his first cross country race as a freshman, Thomas finished in 22:23.
“My story is my freshman year, I was overweight and still playing soccer. I didn’t take running seriously and I was in pain due to growth spurts and my muscles not being strong enough to carry my weight,” Westphal said. Despite those challenges, by the end of his freshman season, he had still managed to drop his 5K time to 19:44. “The summer between my freshman and sophomore year I went to a physical therapist, which allowed me to exercise more in general because I could run pain-free. I ran 20-25 miles a week.” Westphal’s 2021 sophomore season ended with a personal best of 17:26. “I took running more seriously that winter and bumped up my mileage to 35-40 miles a week consistently while doing soccer. I ran a 4:50 mile in December and a 4:20 in March. I ended up quitting soccer and things just got better from there”. By the end of Westphal’s 2022 junior cross country season, he had finished fourth in the state (even after losing his shoe midrace) and won the MITCA Meet of Champions in a personal best of 15:00. He then went on to tear up the track with bests of 1:55 in the 800, 4:10 in the 1600, and 8:55 in the 3200.
It seems undeniable that the decision to end his soccer career and focus solely on running has paid great dividends for Westphal. Capping off an incredible senior cross country season this fall, he continued racing into the postseason by winning the Footlocker Midwest Regional at the University of Wisconsin-Parkside on Nov. 25 in 14:59.2, earning a trip to the Footlocker Cross Country National Championships on Dec. 9 in San Diego, California, where he had the opportunity to toe the line with some of the best high school runners in the country. He is also committed to an NCAA D1 program at Michigan State University to continue running at the collegiate level.
Jeff Payne, Westphal’s coach at Anchor Bay High School, emphasized the work ethic Thomas employs as a major factor in his rise to top-tier performances. “Thomas’ commitment and dedication, combined with natural talents that emerged over time, were the keys to his success. The support of his teammates and family was also a major factor. Everything he has been asked to do he has done in the past four years and he has had family and teammates along the way to help him achieve his success. The next step for this group is continued growth and success. For Thomas, the goal is pretty clear: a Division 1 individual state championship this spring.”
Westphal shared his insights and reflections on some amazing milestones he’s achieved in the last few months as well as throughout his career.
What was winning the Footlocker Midwest Regional Championship like? Walk us through the course and your victory.
“Winning the Midwest regional was awesome, but also not expected. Based on time and other sources, I was projected to be somewhere around 11th or 12th. I knew going into the meet I was ready for it and I was probably in the best shape I’ve ever been, having broken 15 minutes for the first time on a course not necessarily known for being the fastest (the state finals at MIS). When the race started I went straight to the front group as planned and just hung on until around 1.4 miles then I found myself in first. Around 2.5 miles I was still in first and looked back and noticed there was a group of three or four people left. At that point, I knew there was one hill left and I felt pretty good, so I went for it and ended up never looking back until the home stretch where I put around a five-second gap over second place. I ended up winning with a time of 14:59 which I believe was probably my best performance on a course, given the fact it was a lot more hilly and muddy than MIS.”
Tell us about the Footlocker athlete experience. What was your favorite aspect of the national racing environment? How did the course compare to others you have raced?
“You fly out Thursday morning before the race and when you first get to the hotel they give you a lot of gear. I received my uniform as well as hats, shorts, pants, T-shirts, a backpack, and a nice jacket. The biggest thing was they give you five pairs of shoes including a trainer, a super shoe, a casual shoe, spikes, and slides. They provided breakfast, lunch, and dinner as well as snacks whenever needed. There were also a lot of pro runners there mostly as coaches: the Midwest coach was Olin Hacker (https://nazelite.com/athletes/olin-hacker/) and he was a cool dude. There was also a ton of media there as well as college coaches, but I didn’t talk to them because I’m already committed to Michigan State. There has never been any meet that has come close to how you get treated at Footlocker (that I’ve been to, at least). The best thing about racing was the competition: I’ve never really raced at that level and it was a good experience for bigger meets ahead. Meeting a lot of the best high school athletes in the country is something to mention as well: there were a lot of great people I met at Footlocker.”
“The course in San Diego was probably the most difficult I’ve ever raced on. You have to run a steep uphill and downhill twice and the downhill might have been harder than the uphill. The downhill is a lot steeper than it looks on YouTube. I liked the course, even though I didn’t race as well as I wanted to. It was really cool to race on the same course as many legendary runners.”
What does a training cycle look like for you?
“My weekly training varies. For example, in the summer I hit 10 weeks at 50 miles a week but after that, I was mostly around 30-45 miles depending on the week. Each of those weeks I usually do two workouts and a long run of somewhere between 10-12 miles. My weekly mileage will probably be higher this upcoming track season.”
Looking towards the track season, what are your main goals?
“My main goal for indoor is to race less and train more than last year. My main priority is outdoor track where I have some big goals. I believe that I’m capable of running a faster 800 meters since I’ve never raced a fresh outdoor 800 ever. The only time I raced an 800 last year was 45 minutes after I split a 1:50.80 in a relay. I think 1:49-1:52 is in reach. The 1600-meter run is hard to say because I only raced it twice all out last year: one of the times I was dealing with a calf strain, and the other was at Barnyard (Elite Mile), where we went out kind of slow (65/66 second first 400 meters) in tough conditions. I’ll be happy with anything sub 4:08. I would like to break 8:50 or maybe even go low 8:40s in the 3200-meter run. The 400 meters would be a bonus if I got our school record, which is 49 seconds, but I’m more focused on the 800/1600/3200.”
What are some of your favorite running/racing memories?
“Freshman year: when I won the JV Mac Cross Country Championship. It was my first and only time breaking 20 minutes (for the 5K).
Sophomore year: the Barnyard Elite Mile in 4:14.14, my first-ever school record, my first time racing that kind of competition, I got noticed nationally as being one of the best in my class, and I placed fourth when going in I was predicted 12th or 13th.
Junior year: the Shepherd Bluejay (CC) Invite, which was cool racing that competition as well as racing under the lights.
Senior year (so far): either the Midwest regional title and qualifying for Footlocker (which was an ‘unrealistic’ dream I had freshmen year), or qualifying as a team for the state meet for the first time since the 1970s.”
Anchor Bay has a large group of seniors finishing up their high school athletic careers this spring. Reflect upon what you have accomplished together.
“I’m proud of the team that we have built since freshmen year, although I think we can accomplish more this upcoming track season (hopefully) by breaking our school record in the 4x800 relay, which is 8:05. Our current best is 8:12 so I believe this is definitely in reach.”
Coach Payne also gave high praise to the group of seniors that make up the heart of the team. "The core of this senior group grew and matured as athletes and young men throughout their four years,” Payne said. “Qualifying for the state meet and having each of them, along with junior Greg Vogt, under the 17:00 plateau at the state meet is something that will stand. But what is less obvious and more important is the growth and maturity each of them went through in their time in the program. Like any family, they had their trying moments. But they overcame and ultimately succeeded as a team."
What is your go-to pre-race meal?
“The night before a race is pasta and I’m usually eating either bagels, pancakes, or eggs the morning of the race. Depending on the time of the race I’m either having a PB&J lunch with fruit or a Cliff Bar. If it’s a night meet I might have some sort of sub a few hours before.”
What is your favorite snack or junk food?
“If you have not had a deep-fried Twinkie or fried Oreo you are missing out.”
Do you have a favorite pro runner?
“Probably Morgan Beadlescomb (Algonac): we both grew up 20 minutes away from each other, we were at similar levels in high school, and he went to Michigan State. On top of that, he’s a really cool dude.”
A quote you live by:
“I hate to lose more than they love to win”.
Justyn Knight
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