Over the years, the York Girls Cross Country team has made a name for itself on both the state and national level. However, this season began with uncertainty. After four of the Top Seven runners graduated, the team went through a regrouping period at the beginning of the season. Despite these changes and challenges, the team ended its season with a second place finish at state.
In cross country, the Top Seven refers to the seven runners with the strongest and most consistent times. These varsity runners represent the team in postseason races. This season a younger group emerged, with five runners being new to the Top Seven. The team included seniors Sofia Stoddard and Scarlett Moriarty, juniors Sophia Galiano-Sanchez, Maggie Quinn and Lila Stanley, sophomore Julia Weseloh and freshman Karlin Janowski.
“[The graduates] contributed to the whole team success of winning state, and so we kind of knew right off the bat that we would need to step up a lot,” Galiano-Sanchez said. “We knew we were going to be behind from where we were last year.”
Losing four of the top runners from last year, the team ranked fifth at preseason. The team was in the unfamiliar under-dog position this year. However, they kept standards high, setting the goal for a podium finish at state.
“The other teams knew that we lost four seniors, so they didn’t have us on their radar,” Stoddard said, “In the beginning of the season, we all knew we were going to have to work for this, we would have to earn it. We can’t just expect to place because we have had so many podium finishes in the past five years.”
While the team lost four all state athletes, they gained several strong runners. Freshman Karlin Janowski placed first at conference, regionals and sectionals, later placing second at state. Making the transition from middle school running to the state level competition was a major leap for Janowki, but she seamlessly adjusted by setting goals early in the season.
We all had a goal, and my goal at the beginning was to get faster than 17:10,” Janowki said. “After I beat that time, then I just wanted to PR. I try to not put too much pressure, so I focus on racing to the competition.”
Janowki and her teammates beat Barrington, one of their biggest competitors, at the beginning of the season. After this early success, the team became more confident in the squad they were starting to build back up. The runners credit both their training and the team chemistry for their success.
“This year we did a lot of speed work,” Galiano-Sanchez said. “We had probably the best kick out of all the teams we passed, that’s how we made our way to state. We passed tons of girls that last mile. [At state] the first mile we were sixth place, and then we worked our way up to second on the last mile.”
The girls worked on mileage, increasing their endurance and spent time in the weight room after runs.
“A lot of times within the workouts, we break them down by trying to ensure reps are getting faster throughout, as they’re getting tired,” head girls cross country coach Lauren Deangelis said. “That way they can come back stronger on that third mile in the race. Focussing on that mentality.”
Another racing strategy the program focuses on is pack running. The girls maintain two groups of three throughout the race, while Janowki runs solo ahead of the others. Runners are held accountable to keep up with their pack, urging them to pace themselves in a way that is most conducive to the whole.
“York is known for our pack running,” Deangelis said. “I like the girls to be closer together and working together in their practice, then translating that to the race. They are finding each other, racing together and pushing through the courses.”
The pack running dynamic not only gives the program a competitive advantage, but it makes for a more collaborative focus in an otherwise individual sport. Girls feel as though the pack running encourages teamwork and enables them to grow closer as runners and individuals.
“You spend a lot of time with each other,” Janowski said. “We go on long runs and we get to learn about each other.”
Getting to know each other on the practice course, motivates teammates to support one another on race day. This is why Deangelis strives to maintain a strong community throughout the season.
“We do a good job as a whole program to keep girls involved by doing different team building activities,” Deangelis said. “We do pasta parties, we do a lot of breakfasts, they hang out outside of school and do different dinners. We do a color run for the whole program towards the end of the season, which really helps the team bond. Thinking of different things to keep it fun but also keeping the expectations high and the training high.”
Creating an uplifting environment in such a mentally and physically demanding sport is no easy task. However, it is this team atmosphere that the program credits the bulk of its success to. While individual team mates come in and out of the program, the bonding activities and collaboration stays at the forefront from year to year.
“We really proved this season that we should not be counted out,” Galiano-Sanchez said. “As a team, what makes us special is how connected we are to each other.”
