With the 2024-2025 cross country season coming to a start, we decided that writing an article about girls varsity cross country would be a good idea to expand the knowledge of students at EPHS. Cross country is a physically and mentally demanding sport: you run 3 miles while being timed. Cross country works similarly to golf. The team with the lowest number of points wins! Points are awarded to each runner corresponding to the place they finish in. (First place gets 1 point, second gets 2 points, and so on). Only the points of the top five runners count towards the team’s score. A perfect score is 15, which is accomplished when a team’s five runners finish in the top five places.
When writing our article we asked six girls from the varsity team to answer a variety of questions, plus their coach: Kendal Ahlmann.
Questions for the runners:
- Tell us about you. (What year are you? How long have you been doing the sport? Why did you join the sport?)
- What is your goal/PR Goal for this upcoming season?
- What brand of shoes do you run in and why?
- What is your favorite part about being on the team?
- Thinking about the past few years, what is your favorite memory, story, etc.
- What do you look forward to the most this season?
Questions for the coach:
- Why did you decide to coach girls cross country?
- What are your expectations for the runners?
- What is the most memorable thing that has happened while you were coaching cross country?
- What are some of the biggest challenges you’ve faced as a coach, and how did you overcome them?
- How do you motivate your team during tough practices?
- What advice would you give to someone who is just starting out in cross country?
Sonia Iversen
Tell us about you: “I’m a freshman and I started cross country in 6th grade. I joined the sport because I thought it was fun and I think it is just a good sport to do.”
Goal/PR Goal for this season: “My goal is to just continue getting better and PR goal is 6:25.”
Type of Shoes: “I run in Brooks because I heard it was a good brand and when I tried them, they worked well.”
Favorite part of being on the team: “My favorite part of being on the team is seeing everyone continue to get better and making memories.”
Favorite memory, story, etc. of being on the team: “My favorite memory is the pasta dinner or bus rides to meets.”
Looking forward to the most this season: “I look forward to many more meets and hopefully getting better places and time.”
Nicole Gorka
Tell us about you: “I’m a sophomore and it’s my first year running for EPHS’ cross country team. I joined the sport because I loved running long distance in track so I decided to try out cross country.”
Goal/PR Goal for this season: “My goal this season is to run to the best of my ability and show up for myself and the other runners.”
Type of Shoes: “I run in Hoka Mach6. I chose these shoes because I love Hokas and they fit really comfortably.”
Favorite part of being on the team: “I like how cross is an individual sport where you get to focus on yourself but you still get to work with a team. All of the girls are very supportive of everyone and are there for you as you compete.”
Favorite memory, story, etc. of being on the team: “My favorite memory of being on the team was from our first race. It was not the first race this season but my first race ever. I really enjoyed running with the other girls and we all ran amazingly.”
Looking forward to the most this season: “I look forward to improving my running even more and running at more meets.”
Camilla Budzyna
Tell us about you: “I’m a junior at EPHS, but this is my first year running cross.”
Goal/PR Goal for this season: “I haven’t fully created a timed goal for myself, but I strive for my times to drop throughout the season. I want to see myself improve with the practices and also become a more determined person overall.”
Type of Shoes: “ I run in Hokas and I find them very comfortable. Hokas were popular last year and I needed new running shoes for tack so I decided on them and don’t have any regrets.”
Favorite part of being on the team: “I like how cross is an individual sport but you still get to work as a team.”
Favorite memory, story, etc. of being on the team: “My favorite memory so far is our first meet this year. I liked being able to get close with some of the girls while cheering on the other races.”
Looking forward to the most this season: “I look forward to progressing as a team and just seeing everyone continue running with a positive attitude.”
Michelle Sapeta
Tell us about you: “I am a senior and I have been on the team for 3 years.”
Goal/PR Goal for this season: “My goal is to break 22 minutes in the 3 mile.”
Type of Shoes: “ I run in Saucony Rides for easy and long runs because they are comfortable and keep my feet relaxed. For races and time trials, I run in my Nike Dragonfly Spikes because they force me to stay off my feet and pick them up faster.”
Favorite part of being on the team: “My favorite part about being on the team is running with my teammates and having pasta dinners!”
Favorite memory, story, etc. of being on the team: “My favorite memory from xc is running with only one shoe at the Mather meet.”
Looking forward to the most this season: “I look forward to bonding with the underclassmen on the team. ”
Megan Nettelhorst
Tell us about you: “I am a senior and I have been doing cross country for 3 years now. I originally joined to stay in shape for the spring soccer season and continue to do it because it helps clear my head.”
Goal/PR Goal for this season: “This season my goal is to stay in the top 7 and reach a 21 minute 3 mile.”
Type of Shoes: “I run in Hokas because they are comfortable; they provide support and lots of cushioning while I’m running.”
Favorite part of being on the team: “I love the drama free energy and how everyone gets along as well as the outdoor environment.”
Favorite memory, story, etc. of being on the team: “My favorite memory was the Mather meet last year when we got McDonald’s after. On the bus ride home, it was pouring rain but the emergency exits wouldn’t close so the rain just came into the bus.”
Looking forward to the most this season: “I look forward to working hard to go to sectionals and being with my teammates.”
Lauren Scheidt
Tell us about you: “I am a Senior and have been doing cross for all four years of high school. I joined because I liked to run and my older sister Ally did the sport.”
Goal/PR Goal for this season: “Get back to where I was. These past few seasons have been a struggle with injuries so I’d like to get back to hitting my times in meets.”
Type of Shoes: “I run in New Balances for long runs, tempo runs, and other workouts; for races, I wear Nike Spikes.”
Favorite part of being on the team: “I love being on the team because all of the girls are very fun to be around and everyone is always very supportive of one another.”
Favorite memory, story, etc. of being on the team: “My favorite memories from the past few years have been running in extremely bad weather. Last year’s conference meet was extremely muddy because of the terrible rain that we had to run in, which made a lot of people slip throughout the course, especially me, which I thought was funny.”
Looking forward to the most this season: “I am trying to just enjoy the entire season as it is my last. I also look forward to our team dinners and bigger meets, like conference and regionals.”
Coach Ahlmann
Why did you decide to coach girls cross country? I ran cross country in high school – our varsity basketball coach made us join the sport for conditioning. My first teaching placement needed a distance coach – the position opening is truly why. I thought I would coach basketball or softball. I’m glad life took a different direction, though.
Expectations for the runners: Effort and accountability. There’s very little you can blame for a bad run — it comes down to the athlete’s nutrition, hydration, sleep, and training, so if they are not running well, it’s likely because they’re not taking accountability for one of those aspects of their lives.
The most memorable thing while coaching: Success comes in a lot of different forms if you stay open to it. Yes, I remember Aingel Matos setting the school record down State (18:22). Yes, I remember advancing as a team to Sectionals. The most memorable for me was Eileen Rodriguez breaking 30:00 on her senior day in 2019 – watching her fight through that finish with everything she had — again, effort is very big for me — put me in tears. It still stands out as a prime example of what I want out of athletes.
Biggest challenges you’ve faced as a coach, and how did you overcome them?: Athletes lack of priorities, which is true for most coaches. I cannot help athletes get better if they don’t show up and if they don’t work. I overcome this by focusing my energy and effort on the ones who want to be there.
How do you motivate your team during tough practices?: A lot of yelling . We don’t have a confined court or field, so I have to yell for them to fully hear me, but it’s often a reminder to put a positive thought in their head: “What you think is what you do.” If they can get some positive mantra on repeat in their head, they are often able to physically get through the mentally tough practices; if they think the workout is going to take them out, it often does. What you tell yourself matters.
What advice would you give to someone just starting out in cross country?: Slow and consistent. Very few people can naturally run distance, so it’s not that “you’re not a distance runner.” It’s that you’ve never had to work consistently at something that didn’t come naturally to you before. Start slow, keep at it, and watch how quickly you pick it up (advice for most things that are worth having in life).
Be sure to come out and cheer on your Lady Tigers! Click Here for the Girls Varsity Cross Country.
Works Cited
- Cross Country Basics. (n.d.). KnightRunning.com. Retrieved September 12, 2024, from https://www.knightrunning.com/cross-country-basics.html
- C.Budzyna, personal interview, Sept 3, 2024
- K.Ahlmann, personal interview, Sept 4, 2024
- L.Scheidt, personal interview, Sept 3, 2024
- M.Nettelhorst, personal interview, Sept 3, 2024
M.Sapeta, personal interview, Sept 3, 2024 - N.Gorka, personal interview, Sept 3, 2024
- S.Iverson, personal interview, Sept 3, 2024
