Ms. Miranda Santa, Head Coach, began preparations for the Cross Country season with the team around the second weekend of July. These practices typically consist of conditioning, which is composed of stretches and workouts to stay physically fit. Summertime practice is important as the team has the opportunity to visit a variety of parks around the community. These parks can offer difficult trails and long distances that are not as easily accessible during the season. Practice starting in July is key to preparing for the season ahead. It offers opportunities to build and strengthen team connections before the season starts. It also keeps the runners physically prepared.
Cross Country began the season with four boys and seven girls, a tremendous improvement from last season’s five boys and two girls. This increase in runners gives way for Freedom to have an official girls’ team and to receive a team score in addition to individual scores for the runners. The growth of the team, especially in girls, inspires confidence going forward. This is a memorable debut year for the girls.
“I am excited to see how they do; I’d love to see them place,” Santa said.
An average practice consists of warmups and a jog to warm up muscles before a workout. Workouts can vary depending on the day. There is a long-distance workout where the team focuses on miles. Speed training is another workout where the team goes to the track and focuses on fast times. Hill sprints, notably the most difficult, build endurance in runners.
The season began with a scrimmage at White Oak Park on Sept. 5. Cooper Brien (10) placed 88th in the boys’ 5,000 meters at 22:18. Katelyn VanDeCar (9) placed 66th in the girls’ 5,000 meters with 26:27. On Sept. 9, the team went to Riverside. These two scrimmages went well for the runners, projecting an idea of the theme of the year: improvement. Mentality is just as important as physical conditioning in Cross Country. Runners having fun during practice and meets helps performance. An individual’s mindset impacts their performance and chances at improvement. Santa will sometimes use snacks or other incentives as a motivator. Small things like these build team and personal morale. Competition, especially between teammates, can also promote a positive mindset. Less intimidating components can be found in friends. The team sets small goals revolving around improvement before and during the season to ensure constant improvement. With many more team members and a great start to the year, there is much to look forward to in Cross Country in the near future.
“[My favorite part of Cross Country is] the starting and the finish line of every race,” Santa said. “You see the anxiety work out along the way…It’s such a huge moment for each individual.”