If you look up the term "breakout season" in the dictionary, odds are you'll find a picture of former University of Iowa All-American Erik Sowinski. The freshly signed Nike athlete busted onto the scene this indoor season, breaking the American 600m record with a blazing time of 1:15.61 in February, following that up with his first U.S. title, winning the USA Indoor Track and Field Championships 800m event over a strong field in 1:47.09.

Then, as the outdoor season got underway, Sowinski lost a tight 800m race against Olympian Duane Solomon at the the Mt. SAC Relays, running a US#2 mark of 1:46.05, two-hundreths of a second behind Solomon. As he prepares to run the adidas Grand Prix, Sowinski tuned up in Puerto Rico this past weekend, winning the 800m event at the Ponce Grand Prix in 1:46.41. Coached by former Olympian Joey Woody, Sowinski continues to train in Iowa City.

We caught up with Sowinski this week, as he starts to eye the USA Outdoor Track and Field Championships, discussing his season, training, the new deal with Nike and much more.

Scott Bush (SB): Congrats on your 800m win in Puerto Rico this past weekend. What made you decide to compete there, while races like Oxy were taking place stateside?

Erik Sowinski (ES): When coach and I were putting together a race schedule earlier in the year, both Oxy and the Ponce Grand Prix were on the radar. Being unsponsored at the time, and up until a few weeks ago, we decided on Puerto Rico since there was some travel and lodging funding. There's really only so many meets that one can afford to travel to. We knew Oxy was going to be fast, but I feel like I got into a race with some very good 800m runners and I don't regret that decision at all.

SB: You're obviously having a tremendous season. Looking back, what do you feel propelled you to this new level of performance?

ES: I think it's just been a steady progression from the last five years. I've seen my performances and fitness get gradually better each year and combining that with being a year more experienced as a racer I think has really helped me reach the point I am at right now. With that being said, I still think there is a lot of room for improvement and I am excited to see what the future holds. 

SB: You recently signed with Nike. What's it mean to you to have that financial support and resources as a pro athlete?

ES: It means a tremendous amount to me and I am extremely humbled and thankful to have the backing of such a supportive company. It really gives me a sense of security to know that I can put my efforts 100% towards my professional running career and not have to worry about how I am going to make rent or pay the bills. All of the resources are invaluable and everyone I have met and talked to from the company has been extremely supportive and shares my enthusiasm for the future.

SB: While you've really busted onto the professional level this year, what was your progression like during your time at Iowa?

ES: As a senior in high school I ran 1:54.29 for 800m. I ran 1:51.10 as a freshman at Iowa, 1:48.00 as a sophomore, 1:47.62 as a junior, and 1:45.90 as a senior. I really give all of that credit to Coach Woody, he's found a plan for me that has worked and we've built on that each year to see these improvements. 

SB: You've thrown down monster performances over 600m and 800m this season. Any chance we'll see you take a shot at 1,500m or drop down to 400m at some point in 2013?

ES: I traditionally run one open 400m as my opener for the outdoor season just to get the legs rolling and to see where I'm at speed-wise. I ran 47.68 on a chilly day the beginning of April (my collegiate personal best was 46.81.) I will admit though, I've always wondered what I could run for 400m closer to the end of the year when we really get my speed dialed in.

As for the 1500m, that's something I would definitely like to try in the future. I never ran the 1500m in college, but we have really started to devote more time to my endurance training in the offseason the last two years. I usually race a couple of 1000m early in the indoor season to get some overdistance racing in, but I think another year of increased mileage and longer workouts and I will give the mile or 1500m a try just to see my development.

SB: What's your mindset going into the USA Outdoor Track and Field Championships in a month?

ES: I am extremely excited to race at the USA Championships. I've had a lot of good memories at Drake, and it will be nice getting to step on the blue oval again this year. It will also be fun to have my family and friends there since most of the meets I have been to this year have been quite a ways from the Midwest. By that point of the season most of the work will be done and it'll be time to leave it all on the track and see where I'm at. 

SB: Last year you failed to qualify for the finals at the Olympic Trials. Have you changed up your training at all to be able to handle three rounds of intense racing?

ES: Last year I got to a point that I've never been to before. By the time the semi-final of the Trials came around my legs were fried and I knew it. We sat down at the end of the year to look at things and I ran over 20 800m races last year including relays and also ran the 4x400m relay at just about every meet. The collegiate season is hard since you want to lay everything out there each and every race for your team and have to plan your peaks for conference meets and NCAA Championships indoors and outdoors.

My legs just got to that point where they couldn't handle much more and unfortunately that happened at the trials. We upped my mileage and endurance training some more this year to hopefully help me recover and become stronger to run three rounds at the USA Championships. We've also raced a considerable amount less and have gotten a lot of quality work in the last few months.

The 800m is becoming really competitive and I am looking forward to challenging myself against all of the other great athletes. 

SB: At this point in the season, what does a typical week of training look like for you?

ES: Right now I'm probably between 40 and 50 miles a week depending on the week. I will do a tempo run and speed session on Monday morning and afternoon, my longer workout on the track will be on Tuesday, just a longer recovery run on Wednesday, some tune up work on the track on Thursday afternoon with a recovery run in the morning, pre-meet on Friday, typically race on Saturday, and then my long run on Sunday. Depending on travel and how I'm feeling, I will usually lift twice a week just to maintain strength and explosiveness. 

SB: You still live and train in Iowa City. Do you have any training partners or is most of your training done on your own?

ES: Most of the training, at least on the track, is done alone at this point in the year. I will still try to find some company for my recovery runs and long run, but other than that I do my workouts solo. 

Quick Six

SB: Spikes you race in?

ES: Nike Victory Elite

SB: Favorite workout?

ES: 16x200m, decreasing rest every 4 reps and getting faster every 4 reps. I typically try to start around 28.5-29 seconds with 75 seconds rest and work down to 26.5-27 seconds with 30 seconds rest. 

SB: Best movie?

ES: The Harry Potter series

SB: Favorite food?

ES: Anything with buffalo chicken

SB: Car you drive?

ES: Do my Nike Vomero's count?

SB: College major?

ES: Integrative Physiology