Inside the mentality of cross country state champions: ‘Consistency will be rewarded’
There is no “magic pill” or “silver bullet” when it comes to cross country training.
There isn’t a special workout to help claim a first-place finish. There is no intense strategy to get runners past physical and mental obstacles.
What powers the best runners in Texas high school cross country to a state championship?
“It’s just that consistency and being able to communicate with my coach and alter [the plan] if we need to,” said Ethan Gonzalez, the Class 5A state champion from Richland High School. “The way you approach [training] is probably what makes the bigger difference.”
Gonzalez finished in 14:55.8 with a 4:48 minute per mile pace. Richland cross country head coach Mark Ashley said Gonzalez treats cross country as a “year-round sport.”
Ashley said the best runners always do.
“There’s no magical workouts out there or some secret formula,” Ashley said. “But I think the biggest formula that people ignore the most is just that consistency.”
Angel Sanchez, a senior at Fort Worth Diamond Hill-Jarvis, has also showcased consistently over a legendary high school running career. In the cross country off season, however, he couldn’t train properly due to a stress fracture and tendinitis in his foot.
Still, Sanchez was able to overcome his injury and defend his 2022 cross country class 4A state championship, posting an overall time of 15:09.09 with a 4:53 minute per mile pace to claim the gold.
“The 4A Texas Cross Country Champ,” Fort Worth ISD Athletic Director JJ Calderon wrote on X. “The training and preparation has paid off again this year. Great job Angel!!!”
Sanchez said he wasn’t full strength until late September or early October. He made the most of the time he had.
“I was happy and kind of relieved too,” Sanchez said, reflecting on crossing the finish line. “I was just happy that all that work I put in coming back from injury was successful.”
The injury prevented Sanchez from defending his track UIL State Championship in the class 4A 1,600-meter race.
Fort Worth Diamond Hill-Jarvis cross country head coach Ana Rios said it has been an awesome experience working alongside Sanchez, who she called a committed athlete. She said his transition to elite competition while coming off an injury was “remarkable.”
“Angel’s self-driven determination is a constant source of inspiration, consistently expanding,” Rios said. “He works hard on and off the track. I have complete confidence that he will continue to advance and achieve greater success. Our entire community is very proud of him!”
Gonzalez, unlike Sanchez, isn’t a multi-time state champion. He kept working toward his goal and, eventually, broke through and rose to the top of class 5A. Ashley said he didn’t expect Gonzalez to be a state champion level athlete in his freshman year.
“He has advanced rapidly,” Ashley said. “Much more quick than a lot of our athletes had in the past.”
Ashley said Gonzalez is the “complete package” with elite physical ability, commitment, discipline and work ethic.
“He had a phenomenal jump from junior year to senior year and his progression has been one of those that’s just gotten better and better each year,” Ashley said.
The Richland cross country’s mantra in 2023 was “family always loves.” Cross country isn’t a team sport, but Ashley said the support of teammates powers individuals to success.
“When you set a goal out there with a supportive family, there’s really nothing that you can’t accomplish,” Ashley said.
Training the right way
Both Sanchez and Gonzalez, in the past, had problems holding themselves back during workouts. Sanchez said his coaches helped him settle down, take a more chill approach and warm up the body properly.
“My coaches allow me to be more level headed,” Sanchez said.
Ashley said Gonzalez’s pace early in his career made him think an injury would occur or performance would peak too soon. Ashley was skeptical about putting Gonzalez on a college level workout plan, but the senior thrived.
“He was constantly proving me wrong by what he could handle,” Ashley said.
There are, obviously, certain physical limitations to sports such as football or basketball. Ashley said running is an ability you can develop regardless of size, talent or background.
Gonzalez wasn’t a cross country prodigy as a freshman, but he kept working. The results eventually came.
“If the desire is there, we can help you become a better runner,” Ashley said. “ … Give running a chance. We’re one of the sports that doesn’t cut people. Everyone has a runner in them somewhere.”
Gonzalez said runners shouldn’t get discouraged if progress takes months, or even years.
“Consistency will be rewarded,” Gonzalez said. “... If you stick with it, more than likely you’re going to get the results you want.”
Sanchez said the best advice for aspiring cross country runners is simple: “Listen to your coach.”
“The more smart work you put in the better you’ll get,” Sanchez said. “Just try to be smart, put in work and not overload your body.”
The mentality of a state champion
Sanchez, a proven multi-time champion, said he focused on learning more about all areas of cross country to maximize his potential. That includes learning more off the track and course.
“I know how to cook,” Sachnez said. “I’m reading books about running too just to learn more about the sport in general.”
Sanchez said the mental aspect of running is extremely important, and Gonzalez added that it’s arguably just as important as the physical aspect.
Sanchez said “the mind can do crazy things” and mentioned he tries his best to stay calm on race day.
“When I’m in the race I try to feel comfortable and stress free,” Sanchez said. “My heart rate is lower, which means I’m wasting less energy running.”
Gonzalez said he relies on routine to calm the nerves and get in the zone.
“Sometimes I get myself mad a little bit, because that helps me perform better, but I also try to still be able to smile,” Gonzalez said.
Gonzalez said he trusts the hard work and his body; he tries to not think about anything and “just race.”
This story was originally published November 9, 2023 at 11:36 AM.
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