PEAC — Train Like A Girl Podcast | Summer Wilson: The Gap Year, the Comeback, and Learning to Listen to Pain

“Learn to listen to pain. Listen to your body. If you catch it early, you can prevent it.”

Summer Wilson had one of the most decorated high school careers in the country. As a senior at Irvine High School, she swept the 2025 cross country season, set a U.S. high school national record in the 3-mile, won the CIF State Division 2 title, qualified for Nike Cross Nationals, and was named Orange County Register Girls Cross Country Athlete of the Year. She did it all while carrying a 4.42 weighted GPA.

Then came the stress fracture.

Summer had never been injured. She thought the pain was nothing and kept pushing until it got bad that spring. Instead of rushing into college running, she made the brave call to take a gap year before joining Duke Cross Country and Track & Field in August 2027. Now she’s living and training at altitude in Big Bear, cross training, building strength, and coaching high school athletes as an assistant coach.

In this episode, Summer opens up about ignoring warning signs, the support of her Duke coaches, what coaching has taught her about her own sport, and why she believes this detour may have happened for a reason.

In this episode, we talk about:

Growing up in a running family: her first race at age 4, plus a sister and mom who raced
Why club running made her fall in love with the sport, and the coach who kept training fun.

The warning signs she missed: shin stress fractures, knee pain, bone bruises.

Why switching shoes for NIL taught her to stick with what works for your body.

Deciding to take a gap year, and how both Duke coaches had her back.

Her cross training week: aqua jogging, assault bike, and strength work twice a week in the weight room.

The core, glute, and band work she relies on for injury prevention.

What being an assistant coach has taught her about teamwork and the sport from the other side.

Fueling for  performance, and why you have to eat before workouts.

Protecting 8 to 10 hours of sleep, and why it “does not feel like a sacrifice”

Holding yourself accountable as a high schooler chasing a college career

Quotes we loved:

“Learn to listen to pain.”

“You have to be dedicated and put in the work.”

“Such good friends — they run for each other.” (on the high school team she coaches)

“It does not feel like a sacrifice.” When you are ALL IN> 

Quick Facts: Summer Wilson

Incoming freshman, Duke Cross Country / Track & Field (arriving August 2027 after a gap year)
COROS Global Athlete

Former Irvine High School (Irvine, CA) standout

U.S. high school national record, 3-mile (15:14.50, CIF-SS Finals, 2025)

State record and Woodward Park course record, 5K (16:20, CIF State D2, 2025)

2025 CIF State Division 2 Cross Country Champion

2025 Orange County Register Girls Cross Country Athlete of the Year

CIF Southern Section 3,200m champion

Steeplechase PR: 6:42

Nike Cross Nationals qualifier

Currently training at altitude and working as a high school assistant coach

Warm-Up: Sea level or altitude? Coaching or racing? Spikes or trainers? Plus, Summer finishes the sentence “Big Bear is where Summer…” and shares her pump-up song: “Ready For It” by Taylor Swift.

Dinner Party: Summer’s menu is noodles with tofu and energy balls, and her guest list includes Annemarie, Carson, Parker, Emma, and her mom.

Summer’s advice for high school runners: Be dedicated, and hold yourself accountable.

Share this episode with a female athlete or coach you love. And if it resonated with you, follow us on Spotify and Apple Podcasts and leave us a review. It helps more girls find the show.

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