The starting line is quiet. The only sound is the buzz of cicadas as runners position their toes along a white line stretched across an open field. Then—
Bang!
The starter’s gun cracks through the silence, and with it, the James Buchanan Cross Country team launches into motion. What follows is a challenging 3.1-mile journey over hills, through forests, and across fields—a route that demands both physical stamina and mental strength.
This fall, the team completed eight dual meets and three invitational races, with six boys and four girls qualifying for the upcoming district meet. These accomplishments weren’t the result of luck. They came from months of consistent training, strategic coaching, and a commitment to excellence.
Building a Base—Before the Season Even Starts
Head Coach Jerome Staniszewski knows what it takes to compete at a high level. “Throughout the summer, we trained three days a week,” he said. Though off-season practices were voluntary, many athletes showed up, setting the tone for a successful season.
Their summer workouts included a balanced mix of long-distance runs, speed drills, hill training, fartleks (alternating pace runs), and interval sessions.
“Even though the race is only 3.1 miles, we want to get a lot of miles,” Staniszewski explained. Every type of workout is designed to improve endurance, speed, and race-day performance.
Training the Mind, Not Just the Body
Cross Country isn’t just a physical challenge—it’s a mental one too.
“There’s a large mental aspect to running,” said Staniszewski. That’s where Assistant Coach Ryan Haylett steps in. He focuses on developing mental toughness, encouraging runners to push past pain, stay focused, and control their mindset.
“He’ll have us write about our races to help us reflect,” said senior Kaiden Stinson, a four-year team veteran. These write-ups allow runners to evaluate their performances and identify ways to improve.
In addition to race reflections, Haylett asks the team to write about their sources of inspiration, helping them stay motivated throughout the season.
One of Haylett’s most unique techniques is something he calls the “steel commitment.”
“He’s doing this thing where every time he takes a shower, the last minute he turns the water ice cold,” Stinson shared. The idea is simple: if you can embrace discomfort in small ways daily, you’ll be mentally tougher when the race gets tough.
No Fear on Race Day
Thanks to their rigorous training, the James Buchanan Cross Country team doesn’t show up to races nervous—they show up ready. Every hill, valley, and stretch of trail has been prepared for.
When the gun goes off, they run with confidence, knowing they’ve already put in the work. For this team, 3.1 miles is just another opportunity to prove what they’re capable of.
