In a world where football games and volleyball matches often steal the spotlight, cross-country running is often overlooked as a sport at Kirn Middle School and similar schools. This sport is a test of endurance and mindset, as athletes navigate challenging terrains over distances that can leave even the toughest competitors breathless. Even though other sports at Kirn may take center stage, it doesn’t mean Cross Country should be completely overlooked. This article is for those who want to learn more about Cross Country, specifically for those who are interested in discovering the hidden details of this sport. Let’s begin with the basics.
The Cross Country season took place between August 26th to September 29th, it is a short but intense season of 7 races! The meets took place in cities like Papillion, Nebraska, and Harlan, as well as the local Gale Wickersham Sports Complex found here in Council Bluffs.
The cross country coaches are Coach Schwartz and Coach Smith, who is also Kirn’s 7th Grade counselor. This year, the team consists of 15 members including 8th-grade girls, Lucy Wolf, Malena Boesen, and Hailey Baker; 7th-grade girls, Sofia Banderas Raya, Isla Ferry, Zelda Christensen, Victoria Gonzalez Garcia, Skyy Henderson, Emily Mascarenas, Brailynn Oshner, and Ha Ahn Pham, as well as 8th-grade boy Aiden Bevard, and 7th-grade boys Max McCarty, Atticus Jackson, and Hunter Burnside.
This article is written by a member of the 2025 cross country team, as well as her sister, as they discuss the unseen details that are not often talked about when it comes to Cross Country at Kirn.
*Above, Listed From Left To Right* Members Malena Boesen (8th Grade), Lucy Wolf (8th Grade), Brailynn Oschner (7th Grade), and Zelda Christensen (7th Grade) Before Their Liberty Invitational Meet at Papillion-La Vista High School *Photo Taken By Coach Schwartz*
Above, Listed From Left To Right* 7th Grade Members Skyy Henderson and Max McCarty Before Their Harlan Invitational Race in Harlan, Iowa. *Photo Taken By Coach Schwartz*
The Day-To-Day Practice
Ada: During the season, the cross-country team has to train every day to be fully prepared for their races. Do you think the coaches should shorten practice time to conserve your energy for the actual races?
Isla: Well, cross-country practices only take place Tuesday-Friday, from dismissal to around 4 o’clock. When the 9th period ends, the team goes straight to the Wrestling Room to discuss upcoming races and the strategies associated with each individual course. By the time we are done talking, changed, and filled our water bottles, etc. It is already around 3 o’clock! So, really, we only spend an hour a day practicing.
Anyway, back to your question. I don’t think the practice times should be shortened any more than they already are. If any races are coming up, the coaches will tailor our practice to how hard the course is and make sure we don’t overdo it before “The Big Day.” If we race the day before a practice, we will do light jogging or intervals of 200 or 100-meter walks and 200 or 100-meter runs/jogs. This makes sure we are still feeling fresh so we can run our best at the races.
Ada: Is it necessary for everyone to practice and follow orders during practice, like school hours? And, does every team member have to participate daily, or can you choose what days you want to practice?
Isla: Well, cross country is a choice; it’s not like school, where kids are required to be in it. Practices play a huge part in your performance, and if you want to run in the races, you have to do them. So no, you can not just choose when to practice, even if you “don’t feel like it”. So, unless you have an injury and a doctor’s note, you have to join in. Otherwise, all team members are expected to participate in after-school practices.
Ada: Throughout the whole season, you spend more time practicing vs. running in the actual races. Do you enjoy race days more, or do you prefer practicing?
*Above* The “Reward” of Practicing After School *Photo Taken By Coach Schwartz*
Isla: Well, I wouldn’t say race days are stressful, at least in my experience. Exciting and a little nerve-racking, but not stressful. Personally, I think of practices as more work than pure enjoyment. Just like race days, you’ll have good ones and bad ones, but practices are designed for building up your endurance, speed, and even just enhancing your mindset so you are ready for the races. The races, in my opinion, are like the reward you get for those hours of practice. The energy, like you mentioned, is exciting. Early morning bus rides and the feeling of waiting for the gunshot to signal the start is a feeling only runners will ever feel. It’s the best part, other than finishing, of course. The races are just so much better.
Ada: You and the team practice every single day, but what do you really do up there on the track for an hour?
Isla: Once the team arrives on the track, we start our practices with a loop around the track, at a steady jog. The goal then isn’t to run fast or tire yourself out just yet; it’s just to get your body and your mind ready for the rest of practice. After that, we move on to our warmups. These warmups consist of exercises like high knees, butt kicks, karaoke, lunges and twists, Frankenstein’s, and scoops. After that, we will do some accelerations, where you start off jogging, and once you pass a certain point on the track, you sprint to the finish. That’s how we end warm-ups. We’ll then grab some water and maybe exchange a few words with friends. At this point, it is time to start the main workout of the day.
The main workout of the practice varies from day to day. Like I said before, if we have a race the following day, our workouts are very light and are often intervals of running and walking. If we don’t have any upcoming events, we will do sets of a certain time period running for as long as we can until the time goes by. We run on the track and on the many hills surrounding it during workouts. Once the timer goes off, we take a quick break and do another set or two before concluding the practice.
Race Day
Ada: Because the races can be really demanding on your body, both mentally and physically, do you need to add an extra step to your daily routine? Like eating a certain breakfast or doing different stretches?
Isla: Now, personally, I am not experienced enough of a runner to know anything about pre-race dietary tips, but I do often do stretches that stretch my middle to upper back, my legs, and my hamstrings. The only other step I add to my morning routine before the race would be to make sure I pack things like any medical necessities, extra socks (especially if the race takes place in the morning when the grass is still dewy), my running shoes, water/snacks, and my uniform if I haven’t already changed into it. I’m sure there are runners on my team with more steps to their routines, but like I said above, I don’t have as much experience as they do.
Ada: Once the first mile has passed, most runners begin to feel tired and out of breath. But what keeps you moving when you’re at this stage? Do you have any tips for other beginner runners?
Isla: Yes, I do have some tips. When I’m in a race, personally, at this stage in my running, I am more focused on finishing and beating my previous time to place well. I suggest first-year runners do the same, especially the ones who haven’t trained during the off-season. Focus on you! Another tip is to visualize. Visualize finishing, something you are going to do later on, anything that distracts your brain from telling you how hard the actual running is! Trust me, it helps a lot. My last tip is to target someone. Now, this sounds odd, but when you are running, if you notice a runner, even if they are on your team, less than 20 meters ahead of you, target them! Don’t let them continue to overtake you! I have spent many races picking people who might be just ahead of me and passing them before slowing down. It not only boosts your confidence in “beating” someone, but it also psychologically makes your “target” lose confidence, which often makes them slow down. It feels a lot better to at least beat someone in a race than be dead last, even if it’s just one person.
*Above* Kirn’s Boy’s Cross Country Team (From Left to Right): Max McCarty (7th Grade), Atticus Jackson (7th Grade), and Aiden Bervard (8th Grade) *Photo Taken By Coach Schwartz*
Ada: Once you get to your race location, what do you normally do?
Isla: After we arrive at our race location, the team grabs all of their stuff and moves to a designated place that the coaches pick out, known as our “team’s camp.” This is simply the place we go to drop off our things, and to go after you have finished your race. The spot is normally under a tree or in some form of shade. Then, the coaches get our bibs and give them to each of us before we start our warmups.
Oftentimes, the 8th graders lead our warm-ups, especially on race days. We first do a light jog, and then find a flat area we can do our usual warm-ups on, such as our high-knees, lunges, twists, and accelerations. Once warm-ups are finished, if we have enough time, the team will usually start to walk the race’s course to get a feel for what the race might be like, or we will find our designated start box, if we are assigned a specific one.
Eventually, the time will come when we have a good 15-20 minutes left before the start time. The team makes their way to the start line and does some light stretches, as well as practices our start-ups to make sure we can get out fast and effectively. Then, it is time for the race to start.
The race starts with a person firing a pistol, and once the shot goes off, the race begins.
*Above, Listed From Left To Right* Skyy Henderson (7th Grade), and Lucy Wolf (8th Grade) prepare for the starting shot at the Harlan, Iowa, Invitational *Taken By Laura Engstrom*
The Team’s Progress
This part of our article is to acknowledge the progress of Kirn’s Cross Country Team, both 7th and 8th graders included.
*Above* Lucy Wolf (8th Grade), Winning Top 10 in The Liberty Invitational in Papillion, Nebraska *Photo Taken By Coach Schwartz*
Starting with who’s known as the fastest on our team, the 8th-grade girl, Lucy Wolf, has
placed in the top 10 in 4 races this season, also getting 1st place at our dual
against Wilson. She also placed 38th out of 221 runners at the Platte River Rumble and 11th at the Harlan Invitational. She got Student/Athlete of the Month for September for her dedication to the team.
Another 8th grader, Aiden Bevard, was also recognized for his work during the season, consistently showing up to practice every day and motivating other members, such as Lucy, who was named Student/Athlete of the Month for September.
*Above* Aiden Bervard (8th Grade) getting awarded as Student/Athlete of the Month for September *Taken By Kirn Staff*
We can’t end this article without also recognizing the other 8th-grade members of the team. Malena Boesen and Hailey Baker frequently helped lead the younger members of the team, and Hailey was also known for being friends with several of them. Both improved their times, and both placed well in their races.
*Above, Listed From Left to Right* Lucy Wolf, and Malena Boesen, Starting The Platte River Rumble Race in Nebraska *Photo Taken By The XC Coaches*
And we also can’t forget about the 7th graders. Both Atticus Jackson and Isla Ferry also got Student-Athlete for October, and every single one of the 7th graders on our team improved their fitness, mindset, and view on cross country as the season progressed. Many made close friends with their peers, and plan to join the team next year. A lot of them beat their first meet’s time by 5-10 minutes by the time the season concluded. Everybody improved, and that’s what, in the end, matters.
Conclusion
Cross Country is one of the most overlooked sports at Kirn Middle School, but we hope that it doesn’t have to stay that way. This article’s goal was to show people what really goes on behind such a sport and what the team really goes through as the season progresses. Who knows, maybe this inspired you to join the team next year. Trust me, we would be happy to have you.
