Cross Country
About Cross Country
- Program Philosophy
- Coaching Staff
- Cross Country Stats
- Lettering in Cross Country
- Testimonials 2022-23
- Testimonials 2023-24
Program Philosophy
As a cross county program, we are committed to the four pillars of Totino-Grace High School. We strive to find a balance among Faith, Community, Service and Learning. It is understood that all four of these pillars can and will be expressed during the cross country season.
We are a no cut program, and encourage all ability and experience levels. The goal of cross country at Totino-Grace is to help young people learn the valuable life skills which competitive sports can offer. Cross country will teach the value of teamwork, sportsmanship, dedication, persistence and good work ethic throughout the athlete's entire life.
Coaching Staff
Coach Anthony Zeller
Head Coach
anthony.zeller@totinograce.org
Coach Zeller has previously coached cross country at the middle and high school levels for six years in the Lakeville North school system. Additionally, he has coached highly successful Lakeville Soccer Club teams.
Coach Zeller has a love of running, having completed 22 marathons (including 2 in Japan), an ultramarathon and two Ironman triathlons, in addition to countless other shorter races.
Coach Zeller welcomes anyone to join the Cross Country team. "I have found that runners are some of the most supportive and encouraging athletes. Cross country is for anybody, regardless of their prior athletic experience. If you show up with a positive attitude and a willingness to work, you can't help but improve. As a no-cut sport, everybody gets to participate. In fact, it is one of the few sports where the athletes are actually trying to reduce their "playing time"! So whether you are looking to run your fastest time, get in shape for another sport or just be a part of something special, cross country is for you."
Assistant Coaches:
Lukas Steffensmeier
This will be Coach Steffensmeier’s second season coaching at Totino-Grace. He was a two-time state champion in Iowa for cross country, Nike Nationals qualifier, and state runner-up in the 800. Since high school, Coach Steffensmeier has run numerous 5ks, 4 half-marathons, and is currently training for his first full marathon. He loves how social running is and is excited to help runners crush some PRs this season!
Laura Eischens
Coach Laura is a Totino-Grace alumni and this is her first season coaching cross country at Totino-Grace. She is also one of the assistant coaches for hurdles and sprints for the track and field team. Before coaching, Laura competed in the Pentathlon and Heptathlon for the University of St. Thomas’s track and field team.
Cross Country Stats
Last 10 years:
Team (Girls) Sections:
2011: 6th
2012: 1st
2013: 2nd
2014: 3rd
2015: 5th
Team (Boys) Sections:
2010: 3rd
2011: 7th
2012: 6th
2013: 6th
Athletes
Individual:
2020, 2019, 2018, and 2017 State qualifier: Emilie Meyer
2020 State qualifier: Marshall Loveland
2020 All Conference: Emilie Meyer, John Nord, Marshall Loveland, and Aidan Thomas
2019 All Conference: John Nord, Marshall Loveland, Emilie Meyer
Lettering in Cross Country
Interested in lettering in cross country? Here's how:
- 15 Points are required to earn a letter
- 4 Year Senior automatically earns a varsity letter
- If you ran track the previous season 4 points
- Returning Runner 2-2nd year, 3-3r year 2-3 points
- 150-249 miles If you ran these miles during the summer 4 points
- 250+ miles If you ran these miles during the summer 6 points
- If your time was in the top 7 for our team after a meet (Top # will vary on team size) 2 points per meet
- If you ran at Sections (Top 7) 4 points
- For each person you recruit that finishes the season in good standing, you earn 1 point
- Coach's Discretion
Testimonials 2022-23
- Michael Berg
- Kampe Hunter
- Brooke Cina
- Zach Embacher
- Myla Voelker
- Ryan Seal
- Breonna Hurry
- Isaac Meyer
- Sophia Bemis
- Zack Bartsch
- Maria Liiste
- Kyle Vowels
Michael Berg
"Hello my name is Michael Berg and I am a senior this year on the cross country team. I have been running for six years. Many people have asked me, 'Why do you do what you do?', and to simply keep it blunt, it is because of the team. I love talking at meets about how excited I am to PR. Recently, it finally hit me. This team has been my family; they always have been there when I have needed them the most. Through thick and thin, we have been there together. When the boys varsity race finished at a meet and we started a little mosh pit dancing, it dawned on me the very real fact that this is my last year and that this is my last opportunity to spend time with my friends as a team.
I always tell the team to find that one person to run for when they race and for me the team is that one person. It is bittersweet writing this, I get to look back on all these fond memories of everything we have all done, yet I feel sad and wish I could just have one more year. Regardless of this fact I hope that all future runners reading this can remember me with a smile and always know it is a fantastic day to get better."
Kampe Hunter
"My cross country career started when I was a sophomore. Not knowing what it was about, I went out on a whim and decided to try it. I was nervous and shy at first, going to a new school, and playing a new sport. The sport is truly so much more than simple running. From post-race dance parties, discussing the superior type of lettuce (no shredded lettuce doesn’t count), screaming Jar of Hearts as loud as you possibly can on the bus, or bonding over our love of chocolate milk, it’s an experience no one should miss out on! The team aspect of cross country is huge. Your teammates are always there cheering you on from the sidelines when you need a small push to reach your PR, or catch that person in front of you in the chute, or talk to because you had a rough day, or ask for a charger in the hallway because your computer died. They’re always there!
Now, let’s be transparent, cross country is not always easy and having teammates alongside you helps you push through the difficulties that sometimes come with training and competing. Teammates are a huge aspect in reaching your full potential but your own mind plays a large role as well. Coach Zeller is an avid supporter of the positive mindset and I am too.
When I’m racing I always tell myself, "you can do this"! What’s so great about this short phrase? Well, by participating in the great sport of cross country on a great team like Totino-Grace you will probably learn the importance of the positive mindset in relation to running. So, when a hill seems too difficult, “you can do this”, when a PR feels unreachable, “you can do this”, when you feel like giving up, “you can do this”. And, for a while you’ll apply it to running and that’s all. But then one day you’ll be up really late stressing over school and realize this mindset works for that too. So, when studying for a test feels exhausting “you can do this”, when completing an assignment becomes overwhelming “you can do this”. And then before you know it you’re using this outstanding mindset you came across by running in every aspect of your life! I tell myself “you can do this” because I know I can! Nothing holds you back if you believe in your capabilities!"
Brooke Cina
"I am one of the four senior captains on the team this year. This will be my fourth year of being a part of CC. I started my journey as a little freshman at Centennial High School. I went into the sport not really knowing what it was all about, but I learned to love every aspect. My sophomore year I transferred to TG, diving straight into a brand new situation once again. I am so blessed that I have been able to meet some amazing people through the journey!
What I want to talk about is the importance of patience. In my freshman season, I ended on a high. I PRd on my last race! For the next two years I fought to get a better time but it never happened. Even though at some meets I was just a second or two away. At times I got disappointed and wanted to give up. That is when patience is so crucial. You need to trust yourself and keep on working. When you have a positive mindset and know your abilities it will happen. In the end I finally broke the curse and PRd at the Anoka meet. Everyone goes through ups and downs in life, especially in CC. Not every race is the same, that is what makes the sport so fun! So whatever it is, never give up and have patience."
Zach Embacher
"I am a senior this year and while I have run track for four years, this is my first season running cross country. I have played soccer for most of my life, including the past three falls. This spring during the track season, every day I was told I should join cross country. This summer I had a big decision to make, cross country or soccer. At the time, it was not an easy decision. It is hard to leave something you are familiar and comfortable with and try something new. In the end, it was the team that was the decision maker for me. Senior year wouldn’t be senior year without getting to spend each afternoon of the summer and fall with this amazing team. The team is family.
In the middle of the race when you begin to question why you are putting yourself through this, you round the corner to see the team jumping up and down screaming your name, blasting music just for you. While I am tempted to say my favorite part of the race is the end, I can’t keep myself from saying nothing beats that moment of support by the team. I cherish every moment with this team. Every joke, every laugh, every time Jar of Hearts is blasted. In the end, I couldn’t imagine it any other way. I look back with no regrets with my decision."
Myla Voelker
"My name is Myla. I am a junior this year and it is my third year running. I started cross country with very little experience and was initially very nervous. New school, new sport, new people, you can imagine my fear. As soon as I showed up I felt very welcomed and like I was a part of the team. Even though cross country is an individual sport, my team is what pushes me to be better.
I think the biggest takeaway I’ve gotten from cross country is that your team culture is everything. Without a good and positive team culture you could be missing out on a lot. Our team is something I am so lucky to be a part of. Whether we are blasting music while cheering on our teammates, singing jar of hearts, or struggling through a workout together, it is always fun.
I am forever grateful for the friendships and memories I have gained from this team."
Ryan Seal
"My name is Ryan Seal. I’m a junior this year, and this is my third year of cross country. I joined cross country my freshman year never having run before, but wanting to try something new. Little did I know, it would become one of the most important parts of my high school career.
I always thought cross country was very individual. Race to beat your time—maybe run with someone on your team—but mostly you inside your head. Although that battle inside your head is something you will face every single race, I’ve come to realize that having a tight knit and strong team is one of the most important things in this sport. Running without the support of those around you would be nearly impossible.
I used to be pretty quiet. I kept to myself and didn’t say much. But getting closer with people on the team has brought me out of my shell. Being able to run a race, or just go to a meet with people I like spending time with, made all the difference for me. It’s also pushed me to run faster and work harder. I owe that all to everyone on the team. I owe it to everyone for being supportive.
Running a race is one of the hardest things you can do. It’s an uphill battle not only with yourself but with those around you. But no matter how bad it hurts, one of the best feelings is coming around the corner and hearing music or seeing people cheering for you. It gives you an opportunity to tell yourself “I can do it.” Just feeling the support can make all the difference in a hard race! One of the great things about this sport is how much fun it is to reciprocate that support to those around you."
Breonna Hurry
"My name is Breonna Hurry. I am a sophomore and this is my second year running Cross Country at TG. I’m not sure why running makes me so happy, even though it can be very painful at times, especially with shin splints. I do like the feeling before a race where my stomach feels funny and after a race when I have gotten a new PR (personal record) and can barely stand up after I have finished. It also feels good when we have had a long practice and I don’t feel tired till hours later or when we do the finisher, because that drains you but is really fun.
Besides the running, the cross country team is very energetic and lifts everyone up whether they had a good or bad result after a race or are hurting. The bus rides to and from a meet are very fun and sometimes you will lose your voice. You never feel left out of anything and I am lucky that I am a part of the team to have these wonderful memories."
Isaac Meyer
"My name is Isaac Meyer. I am a junior this year and it is my third year of running cross country at TG. One of the best parts about cross country for me is that you have a “team” aspect and a competitive aspect at the same time. Last year as most of you know the boys team missed out on state on a tie breaker, and that has been my motivation for the past year. After the meet I was devastated and I don’t think a week has gone by without me thinking about it. That devastated feeling has motivated me on every workout and run, as I say to myself I can’t let it happen again. This year’s story isn’t finished. I used last year’s setback to motivate me this year and every race brings us closer to bouncing back with the goal of getting to State. That’s what I love about this sport, there is always something to compete for whether it’s a pr, beating the runner ahead of you, or just winning bling.
The other aspect I love about cross country is the “team” aspect. There are a lot of teams that say they are a family but cross country is the one that actually feels like a family. As I said I’m a junior and there are still seniors from my freshman year who I still talk to and run with us at practice sometimes. Now that I’m an upperclassman, it’s especially important to me to make sure that all incoming runners feel as welcome as I did when I first joined the team."
Sophia Bemis
"My name is Sophia, I am a junior this year and this will be my third year running cross country at TG! Everyday I look forward to running with my team, whether it’s at meets or even at practice. People always ask me “Why do you even run cross country?” Cross country isn’t only physically challenging, but mentally challenging as well. That feeling in your stomach before the race starts is a good feeling. Once you hit that PR you feel so accomplished and proud of yourself! I love that feeling.
The bus rides to meets and back are honestly my most favorite part about cross country, until you lose your voice screaming “Jar of Hearts”. Always find that one person to run with in a race. Always help a teammate out when they’re struggling. Cross country isn’t always as easy as it sounds, and that’s why we have teammates and coaches there for each other. Whenever I’m struggling I always tell myself “you can do this” over and over again in my head. A positive mindset really changes everything. I have accomplished so much this year and will keep pushing myself to reach my goals."
Zack Bartsch
"My name is Zack Bartsch. I am a junior this year and this is my third year running cross country for TG. I’ve been running since I was eight and never looked back. Last year during sections, the boys team missed out on state as a team on a tiebreaker. Being that tiebreaker, It hit me especially hard. Knowing if I had done better we would have been running at state. I still haven’t fully gotten over that feeling of pure defeat since then. But one of the best parts of XC is that you got your teammates to help you through those tough times. This team is a family, and I’ve felt that since I joined the team my freshman year. We work our tails off every day for each other, pushing each other to be our best. From the beginning of the season to the end. Day in and day out. Everyday is a fantastic day to get better
The other part of XC that I love is the races. Giving it your all on the course for the team is, in my opinion, one of the best feelings you can get. Knowing the team around you is doing the same for you. From the rush of adrenaline off the starting line to pouring it all out on your kick it doesn’t get much better than that. Then afterwards or sometimes before depending on the order, you get to cheer on your teammates and help them power through the pain that a 5k brings. Good race or bad they are always there for you and you for them. Then you work hard all week and get another shot at it next week."
Maria Liiste
"My name is Maria Liiste. I am a sophomore and this will be my second year running cross country at TG. Over the past two years, I have realized that our team bonding is very connected and everyone supports each other. Bus rides are a big part of our team bonding experience, we all sing and dance to songs, and have an amazing time. There are so many great friendships that we grow stronger every day. I have had to work around shin splints, and while being injured isn’t a fun thing it has taught me how to manage those injuries. Having amazing teammates lifts me up and helps me look at it from the brighter side. Either running a race or going to practice helps push myself to a higher limit to earn a new PR. Crossing the finish line and giving it my all at the end of a race and knowing my teammates are there with me gives me the motivation to push through the pain. I can’t wait to finish off the year strong and see how far our talented team has accomplished this year and put forward all of the work. I am so thankful that I am a part of this team and can’t wait to see what the future holds."
Kyle Vowels
"My name is Kyle Vowels. I am a junior and this is my third year running cross-country. My first practice I remember I was trying to fit in with the team, but after just a couple practices, I didn’t need to fit in. Everyone on the team was welcoming and fun to talk to.
Sophomore year was a blast. I will never forget the bell at Whitewater and the fun we had with that. I also won’t forget having the team speaker for the first time and the songs that I remember from the good old days. I ended up PRing at Wilmar that year with 19:46 after feeling sick that entire week.
This year has been awesome as well. The Anoka meet was my favorite with a PR and everyone getting hype to Starships after. That’s what I like so much about this team. I haven’t had this much fun with any other team I’ve been on. This team is closer and is overall an inviting sport to be in."
Testimonials 2023-24
Myla
"I am a senior captain and this is my fourth year running cross country. I joined freshman year with no prior running experience, and as you can imagine I was very nervous. Immediately upon joining, I felt an immediate sense of family and community within the team. Since then our community has grown stronger and we have created a community that I am proud to be a part of. My team and the people I run with are my favorite part of this sport. The traditions we have, the memories we make, and the things we do together will be things I always remember.
I want to recall a race from last year, at Anoka. It was cold and rainy, and of course, with hundreds of runners pounding on the wet ground, there was mud. The Anoka course contains what we like to call ‘the tunnel’, this is historically where our team would stand and cheer with the speaker. In the tunnel, the ground was just mud, so if you weren’t running in spikes you were bound to slip. Aside from the mud, I remember having a hard time in the race but as soon as I heard the pounding bass of the speaker and loud screaming I would immediately feel better. Running through the tunnel with all of my teammates and other teams cheering us on was probably the best feeling and pump-up you could get. After I was done racing all I wanted to do was go cheer in the tunnel, I would say that this is how many of us felt."
Isaac
"I am a senior captain this year and it is my fourth year running on the team. A question I commonly get when I tell people I run is why do I do it. One reason is that it is a way to relax and get away from the constant stimulus in the world. The second and bigger reason that I run is for the team. Whether it be having random conversations on long runs or hanging out after practice anytime that I am able to be with the team is a fun time. Knowing that no matter what happened during the day or if I have a bad race there’s always someone there to make it better is one of the biggest reasons
why I continue to love this difficult sport."
Sophia
"I am a senior captain this year. I have been running cross country since 5th grade. These past couple years as a TG cross country runner have really changed my perspective on what cross country is all about. Running cross country not only builds your physical strength but also your mental strength. Being a senior means being a leader for the rest of the team and being there for others, and I am proud to be a captain for this team.
What I love most about this team is the leadership and the support. What I also love most is the bus rides and hanging out after practice because we always get to sing to our favorite songs and have fun and I cherish those moments together. Everyone is always there for each other when they need it, whether it’s after a bad race or even after practice and everyone always put’s a smile on my face.
I had no interest in any sport but cross country called my name. I had no experience in running at all at that time but gave it a shot. It was the best decision I’ve ever made. Cross country didn’t only change me, it changed my growth mindset and what I was capable of.
Running a 5k has changed my perspective on cross country in a good way. Running a 5k has encouraged me to develop a combination of endurance, speed, and strength. My times have gotten so much better and I have been getting some personal records. When you’re running a race and you hear that little voice inside your head saying “I can’t do this” tell yourself “You can do this.” Positive attitude is everything in cross country!"
Matthew
"I started running as a third grader at St. Alphonsus, then started racing as a fourth grader. I wasn’t the fastest or the strongest, but I enjoyed running because we viewed our team as a family. The races were only a mile and I thought that was the real deal. I was so wrong. It was nothing compared to now, but it was a good start.
Already, I have learned a lot. I learned that cross country is a lot of work, but it is worth it. Many of my friends ask why I do it. For me, I run because of the team and I want to be great at something.
Running demands a great amount of discipline. Having to put in the weekly mileage, running in the heat and the cold, and getting up early is no easy feat. No one does that without desire and discipline.
But do you know what makes it easier to do all that? The team. The bonding on this team is like no other team I have been on. I play baseball and hockey, and the bonding is nowhere near the same. Everything is easier when your teammates are there. We are one team, and we support each other. Sure, we cheer for each other, but there is more to it than that. When doing a hard workout, it is more tolerable knowing that your teammates are doing and feeling the same things. You don’t want to let them down, so you persevere. It makes everybody better.
Beyond that, the connections in school are still strong, almost as if we were still at practice. It’s an unmistakable feeling knowing that you are a part of something bigger than yourself. Like a family."
Breonna
"I am a junior and I have been running Cross Country since I was in 3rd grade. I’m not going to lie that cross country isn’t hard. It takes a toll on the body and we never get the chance to rest because we are constantly training. Between the early mornings and after-school practices we practically live at the school during the season. It is hard work but I think it builds character.
Many students or adults will find out you run cross country and give you a weird look and ask why you put yourself through that. The reason I put myself through this is because of how happy I get in practice, meet days, pushing myself, and the environment. The team is so uplifting whether you are having a hard time running or a good time running. There are many workouts we do that are more or less preferred. One that I love that everyone else hates is the finisher! The finisher is the best sprinting that we do because it’s like the end of a race. I love the feeling at the end of a race when you don’t have any energy left, but there is that one runner behind you trying to beat you. You find that little bit of energy left and just start sprinting to the finish line until you cross the line, fall down, and can’t get up for a few minutes. The finisher is like that except you are not as tired when you start and you try to beat the person in front of you but don’t let the person behind pass you. It feels so good to run fast since we run at a slower pace for longer distances and getting runners high while doing the finisher is so much fun!
Cross Country is a different group of people and environment that is wonderful to be around and why I like it so much!"
Ryan
"I am senior captain and this is my fourth year running XC. It feels weird to say that, because it feels like just yesterday it was my first day of freshman year.
I can’t blame anyone for saying that cross country is a weird sport – few other sports base their success on how close you can get to your physical limit – but I think that most people who say that haven’t experienced what it’s actually like. Waking up at 8 a.m. for a workout or run is never anyone’s favorite thing to do, but getting to practice and seeing that you have a group of people ready to support and motivate you makes everything a lot easier. And that sentiment extends beyond practice – at meets, no matter what’s happening in the race, you know there’ll be a group of people standing just off the course cheering at the top of their lungs and singing along with the speaker. It’s that team spirit and connection that makes this team that much different than others.
I’m 100% confident in saying that without this team, I wouldn’t have been able to be where I am today. I’ve loved seeing how some of my teammates have changed since their freshman year, and I hope that this team continues to be a place for people to join a great community of runners. It’s crazy to think that this is my last year, but I’ll forever be grateful for all the opportunities this team has given me. All the hard workouts, hard races, and tough practices have taught me invaluable lessons about determination and perseverance."
Julianne
"This is my second year running cross country at TG, and I can’t imagine not doing it. I joined because I have always enjoyed running and my older brother, Aidan, did cross country and really enjoyed it. I was definitely terrified at first; I mean everyone was so fast and seemed so much older! However, the team was really welcoming.
For example, my first hill workout really made me feel a part of the team. After the first hill, I was definitely wondering what I had gotten myself into. I mean I still had three more hills to go! I could not imagine how all the varsity kids were running at least eight hills. The team made it more fun by being super encouraging, and everyone going down the hill would come and give you a high five. That was when I knew that I definitely made the right choice to join cross country.
Everyone is always cheering you on and encouraging you to do your best. It is an amazing feeling to be coming around a corner in the middle of a race and to hear the speaker and everyone screaming and encouraging you."
Zack
"One thing I’ve always liked about running is the people you meet along the way. My teammates have always been some of my closest friends and this year is no different. They are there for you no matter what. They are there to help you fight through tough times and you are there for them because in the end we are all fighting for the same thing. They have helped me become the hard worker I am today. Because in the end we are all willing to go to war for each other in order to be the best we can be. No matter what you are doing, you will always have teammates there cheering for you and that’s a really fun thing to be a part of. It’s part of the reason I want to continue to run in college.
Racing is always fun because of the rush of adrenaline you feel and everyone cheering you on but a lot of people don’t realize how much work goes on in order to get there. There would be no other group I would have spent my last four years with. Fighting together through races, easy runs, and workouts. Supporting each other on the way up and down the hill, out on the course and coming down that final chute.
Thanks to all the coaches, parents and teammates, past and present, who have been there for us along the way! Feels weird to be halfway through my senior season already but that final push is coming up, and I feel really good about where we are at. I’m ready to get after it and go put another year up on that banner."
Selah
"This is my second year running for TG. When I first started running here, little did I know that I would be a part of such a good community. Though we run races individually, what makes us all so strong is being a part of a team. No matter what happens in a race there is always someone to pick you up.
Through trial and error, I’ve found that the key to surviving a VO2 max workout is laughter. The best way to run 7.5 miles is going the long lake route on a Saturday morning. And the only way to get through a race is by hearing the speaker, and carrying my teammates energy into the finish!"
Matthew L.
"This is my fifth year running cross country, and my third year as an Eagle. One thing I value in running cross country is the opportunity to push yourself to become better. This is something that you can apply to almost anything, but I find it really easy to see when I’m running. Every day when I come to practice, I come to find a team who is excited and willing to take the opportunities the coaches give us in workouts, easy days, and lifts. On top of being excited for themselves to get better, they always push each other to their limits as well. I always see the team cheering everyone on during track workouts, in the weight room, and especially during races. Cross country is technically an individual sport, but there is always that team aspect that makes it unique.
I started running cross country when I was in 7th grade, and I ran for Spring Lake Park where I had a lot of fun. Going into my freshman year I transferred to Totino-Grace, where I still knew a few people but I was still forced to make new friends there, even on the cross country team. As it turns out, the cross country team has some of the most welcoming kids you will ever meet, and it was super easy for me to get along with my new teammates, especially after going to the team camp. Having such a good environment and good people to be around helps me work hard and be the best teammate, runner and person I can possibly be."