Cross Country

Updated 9/18 @ 2:20 -All spikes will need to be changed to 1/4" or less prior to the meet in Kasson.  Your track spikes are 3/16"-so those would be fine.  I do have 300 1/4" spikes coming in on Monday or Tuesday next week.  If you run varsity or jv and you need spikes-see your pod coach.  

9/16 -The meet next Thursday (9/24) will be held at KM Telecom Stadium in Kasson.  For us older types, that is the KM football field/track at the high school in Kasson.

The meet schedule is as follows:

Race Schedule: (Times may change depending on numbers)

4:30 Junior High Race - Boys & Girls combined  - (3k)

*Second wave at 4:35 if needed

4:50 Varsity Girls Race

5:20 Varsity Boys Race

5:50 JV Boys Race

*Wave 2 at 5:55 if needed

6:20 JV Girls Race  

*Wave 2 at 6:25 if needed

 Updated 9/16 @ 8:00 -Parents are allowed to attend the meet at the PI Golf Course on Thursday.  They ask that you please social distance and wear a mask.  I am asking that you please adhere to the MSHSL guidelines listed below.  

Please e-mail by 10AM tomorrow if you are taking your runner home with you.

Updated 9/13 -Below is the tentative schedule for the meet at PI on Thursday, 9/17.

4:30 pm JH Boy’s Race 2400 meters

4:40 pm JH Girl’s Race 2400 meters

4:55 pm JV Girls Race 5000 meters

5:25 pm Varsity Girls Race 5000 meters

5:50 pm JV Boys Race 5000 meters

6:15 pm Varsity Boys Race 5000 meters

 MSHSL Guidelines

  • When spectators are allowed at outside events, they should not have access to student athletes during the competition. Social distancing should be practiced throughout the entire event and spectators may connect with participants following the completion of the event.    
  • When spectators are allowed, they must NOT have access to athletes and must be restricted to areas outside of the course width.
  • Design start area with boxes of 6’ in width, with an empty 10’ box between each school/team. If unable to accommodate in a straight line, consider use of a staggered/wave or interval start.
  • Team camp areas, if permitted, should be isolated from spectators or other non-essential personnel. Team camps must be only available to members of that specific team, and  not a shared/common space. Social distancing requirements  of 6 feet must be maintained in these areas.  (ZMKW Camps will be set up according to team pods)
  • There must be a restricted area at the finish that keeps spectators away, so they do not interfere with the "quick exit" of each athlete.
  • There must be a restricted area at the finish that maintains distance between spectators, athletes, and officials.
  • Spectators should not interfere with the "quick exit" of each athlete. 
  • There will be no awards ceremony, once the last race is completed teams and athletes need to load the buses and leave the site.

The 2020 schedule currently looks  like this:

Sept 3   ZMKW, Lourdes @ Stewartville    4:30  (running in normal park we usually do)
Sept 10  ZMKW, Goodhue @ Lake City  4:30  Hok-si-la park
Sept 17  ZMKW, Cannon Falls @ Pine Island   4:30  Pine Island Golf Course
Sept 24  ZMKW, Byron @ KM/Triton  4:30   KM High School
Oct 1  ZMKW @ Home v. Goodhue and TBD   4:30
Keep in mind, this schedule is subject to change.  
"Individually we can do good things, together we can do great things."

Updated 8/7 @ 5:00AM-Great work to all of those who competed in the challenge over the last month.  I am very proud of your effort and the discipline that you demonstrated.  We accumulated a grand total of 922.69 miles. 

Individual Mileage Clubs

80+ Mile Club-1 runner

60+ Mile Club-4 runners

50+ Mile Club-2 runners

40+ Mile Club-4 runners

30+ Mile Club-2 runners

I will be posting the agenda for the PAC meeting on this page in the next couple of days.  I am tentatively planning on holding only one meeting in Zumbrota for parents from both Zumbrota-Mazeppa and Kenyon-Wanamingo during the week of August 10th. The site is to be determined later, but I am leaning towards an outdoor location.    

The coaches and staff finished at 404.5 miles. 

**Added 7/9-Below is a link to a great article in Runners World on strengthening your core with some "do's" and "don't's" in the process of building the muscles in you back, shoulders, and abs. The good news is you don't need equipment or a weight room to do these things.   

Added: June 19th, 2020- If you are interested in running cross country this upcoming season, please contact Brad Smith at 651-565-2463 or 

Added: June 20th, 2020-Click on the link below for simple exercises you can do to strengthen your hip flexors. This was a real issue last season, and in most cases it was a lack of strength.  Again, these are very simple exercises and you can do them on your own.

Important-Added: June 23, 2020-Took this quote from an article I was reading about high school runners and summer training programs.  Fits in great with what I have watched some of the best that I have coached do during the summer months...

"The number one thing high school runners can do during the summer is to get in the volume. It's not important to do intervals or repeats. You just want to get the mileage in."

"A coach should NOT have to coach your energy. Ever!

Your energy reveals your attitude & how badly you want something."

- Unknown

ZMKW Cross Country 2020

June, 2020

Hopefully this letter finds both you and your family doing well.  I am sure that you have found living in the “new normal” challenging.  Self-motivation, structure, and discipline are essential pieces of our everyday lives as many of the routines that we took for granted pre-pandemic are simply not possible, even dangerous, to revert to at present.  I strongly believe that the challenges we face in life only make us better.  In learning to be self-starters and maintaining a disciplined approach to life we will become better as both individual runners and as a team. 

Due to circumstances, we will be doing things differently this summer.  Much like distance learning, responsibility will be put back on you as both a leader and an athlete as we approach the 2020 season.  Below is a list of things for you to keep in mind as the start of the season approaches.

  1. At this point, we WILL NOT be meeting face-to-face for any group runs this summer.  This is way too risky as it is difficult to maintain prescribed social distancing rules when we run together.  Should things change, I will post it on the cc website at 
  2. I will be offering a team virtual challenge run that starts on July 6, 2020.  This run will be completed on teams and information for this will be included on the backside of this letter. Individuals that turn in top mileage during the challenge will also be recognized.   
  3. You need to check the cross country page at several times each week this summer as I will posting links to help you become a better runner.  You will find information on stretching and strength building exercises that will help you to avoid injury during the season.  All exercises can be done on your own and not in a gym or confined setting.        
  4. Practice will begin on August 17, 2020 @ 8AM at the high school in Zumbrota.
  5. If you are going to be a sophomore this fall and you have not had a physical since 7th grade, you will need another one prior to the upcoming season.  If you are not sure when your physical expires, you can call the high school offices in either Kenyon or Zumbrota.  Please refer back to the cross country webpage at for dates and times as to when athletic physicals will be offered. 
  6. Invest in a good pair of running shoes prior to the start of the season.  
  7. There will be no practice on Labor Day, September 7.
  8. The practice schedule is as follows.  Please note changes from previous seasons due to the early start of school at Z-M.  Please adjust your work schedules accordingly.

  • August 17-21  8:00AM-10:00AM
  • August 24-27  3:30PM-5:30PM
  • August 28  8:00AM-10:00AM  (Subject to change based on weather/shuttle)
  • August 31-Practice after school each night

If you have any questions, please contact me at 651-565-2463.  This is a landline, so please don’t text.  You can also e-mail me at   Again, I will post the dates for athletic physicals at the Zumbrota Clinic as soon as I get them on the cross country page at 

"It's not the miles that you put in, it's what you put in the miles"


Added 6/2020

Whether in the classroom or as an athlete, possessing the following list of character skills are essential for success. 

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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