Cross Country

ZMKW Cross Country 2019

Updated, 7/19

Been great seeing some of you at the school on Tuesdays and Thursdays.  Keep thinking about those goals for the upcoming season. 

July, 2019

Hard to believe that the 4th of July is behind us.  In this letter you will find a list of things that you need to get taken care of as well as answers to any questions that you might have about the upcoming season.  I will try to keep it brief.   

I strongly encourage you and your parents to attend one of the parent, athlete, and coach meetings held at either ZMHS or KWHS prior to the start of the season.    The meeting at Z-M will be at 6PM on Tuesday, July 30th, 2019, at the high school in Room 125.  I will post the information about the PAC Meeting @ Kenyon-Wanamingo when I receive it.  I will be at both meetings to answer any questions that you or your parents might have. If you unable to attend either meeting, I will also post what I cover each night on this page.

 Here are some other important things for you to remember prior to the start of practice:

1)      Practice will begin on August 12 @ 8AM at the high school in Zumbrota for all runners in grades 7-12.  Runners from Kenyon will be picked up at 7:25 am by a bus/van in front of the high school.  Wanamingo runners will be picked up by the KW van or bus in front of the school in Wanamingo around 7:45 am.

2)      Start thinking about some goals that you want to set for yourself this season.  We will talk more about these at our PAC Meeting on 7/30/19.

3)      Remember, you will not be allowed to practice until you have an athletic physical and have filled out the MSHSL Health Questionnaire.  These must be on file in the offices in Kenyon and Zumbrota.

4)      You can call ahead and schedule a free athletic physical at the clinic in Zumbrota. The physicals will be given on Wednesday, July 31st, from 4 to 6:30 PM.  Call 507-732-7314 for an appointment.

5)      Buy a good pair of running shoes-not cross trainers or basketball shoes.  It is important that you do this soon so that you have an opportunity to run in them before practice starts.  This helps break in the shoe and prevents blisters.  Last season’s track shoes need to be replaced

6)      The race distances are as follows: Boys-3.125 miles (roughly), girls 3.125 miles, and junior high b/g (1-2 miles).  Remember, teams are built from August to October-competitive runners are built by putting in miles over the summer.

7)      NO PRACTICE ON LABOR DAY (9/2/19)

8)      The practice schedule is as follows: (Adjust your work schedules accordingly)

August 12-16    8:00-10:00 AM   (One pool workout this week)

August 19-23    8:00-10:00 AM  (8/21 will be pictures)

August 26-30    3:30-5:30 PM  (7/8 Meet @ Wabasha, JV/V @ Northfield)

September 2     No Practice (Labor Day)

September 3      Practice After School

*Should the heat be unbearable, we will practice at 6AM in Zumbrota.  Bus leave time from Kenyon will be @ 5:25AM and Wanamingo @ 5:45AM.  Please check my cross country webpage at as this info will be posted at least 24 hours in advance.

 If you have any questions, feel free to call me at 651-565-2463 or send me an e-mail at .  I look forward to seeing you and your parents at the PAC meetings in Kenyon or Zumbrota and working with you throughout the upcoming season.  See you on the August 12th. 


Summer Workouts

I will begin hosting running/stretching sessions on Tuesday and Thursday mornings at the high school track in Zumbrota from 7:00 AM to 8:00-8:15 AM starting on July 11.  No one is allowed to participate if they do not have a current physical on file at either high school.  Also, we will not meet on mornings when it is raining/storming.

 **Remember, attendance at these sessions is not mandatory.  You can do a great deal of the preparation work on your own, or with friends, prior to the start of the cross country season.  I do strongly encourage you to get out and consistently do some running or biking during the next month as this is critical in preventing injuries when we approach “crunch time” late in the fall.  If you are not quite in running shape yet, hop on your bicycle and try to ride the distances that are listed below.  Make sure that you are working hard on the bike-you should be sweating and breathing heavier than you would be if you were out for a leisurely ride.  The trails in the Covered Bridge Park and the Pioneer Trail out the back side of the park are very nice areas to run/ride.  Also, please wear a helmet if you are riding!

 If you are going to be in high school this fall, it would be great if you could start running in mid- July and get yourself acclimated to running 10-12 miles/week by the start of practice on 8/12/19. 

All it would take to achieve this goal is to run 2-4 miles every other day in early July and try to increase that mileage to a consistent 3 miles every other day by first part of August.  Also, please don’t forget the planks (or push-ups).  Try to work yourself up to 5 sets of “quality” planks at 30 seconds, with a 20 second rest, by the time we start practice on 8/12.    

If you are going to be in 7th or 8th grade in the fall, you should start training a little as well.  Your goal in July should be to start at about 3 miles/week and build yourself up to running about 5.5-7 miles/week by the time practice starts on August 13.  This simply amounts to running about 1.25 miles every other day in July and building yourself up to running about 2 miles every other day by the time the season starts in August.  Again, we could do some of this in the mornings at the high school track starting on July 11.  

Again, it is not mandatory that you do these things, but by getting active now you will lessen your chance of injury later.


Brad Smith


Added 7/25/18

I found the following while reading an article on personality traits of successful athletes.  Below is a list of these traits.....

DRIVE: Desire to win or be successful; sets and maintains high goals for themselves in athletics; responds positively to competition. Desires to attain athletic excellence.

AGGRESSIVENESS: Believes one must be aggressive to win; will not allow others to push them around in competition.

DETERMINATION: Willingness to practice long and hard; often works out willingly by themselves; persevering, patient, and unrelenting in work habits. Works on skills until exhausted.

GUILT-PRONENESS: Accepts responsibility for own actions; accepts blame and criticism even when not deserved; willing to endure physical and mental discomfort.

LEADERSHIP: Enjoys the role of leader and may assume it spontaneously; attempts to influence or direct others in a postiive way.

SELF-CONFIDENCE: Have unfaltering confidence in themselves and their capacity to deal with things; handles unexpected situations well; speaks up appropriately for beliefs to coaches and players.

EMOTIONAL CONTROL: Tends to be emotionally stable and realistic about athletics; will rarely allow feelings to show and performance is not affected by them; not easily frustrated by bad breaks, calls or mistakes.

MENTAL TOUGHNESS: Accepts strong criticism without feeling hurt; can bounce back quickly from adversity; does not need excessive encouragement from the coach.

COACHABILITY: Receptive to coaches’ advice; considers coaching important to becoming a good athlete; accepts the leadership and cooperates with authorities.

CONSCIENTIOUSNESS: Tends to be exacting in character, dominated by sense of duty; will not attempt to bend rules and regulations to suit own needs; places the good of the team above personal well being.

TRUST: Accepts people at face value, believes what the coaches and teammates say and does not look for ulterior motives behind their words or actions; tends to get along well with teammates.



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