As the 2015 Cross Country Season winds down, I felt compelled to put something together about "Running Cross Country" and the special memories that it provides to us. As I wrote, it turned into more than I had expected. It is a dedication to those that run today and have run in the past and to one Ohioan in particular, Ron Stapleton of Mentor and the University of Cincinnati. I learned this Fall that Ron was tragically killed in a car accident in California last April.
First, this is not about me, but I will use my experiences as a high school and collegiate Cross Country runner to explain why one would want to run a 5K in all kinds of weather and on all kinds of terrain. So much has been written about people and running and more motivational quotes are out there than one can read in regards to running and what it does for you. In part and in the end, this will be about running and how it affects us, but it's more about the experience of running, in particular Cross Country, and how participation in this "minor" sport has had over the years such an impact on those that have had the privilege of experiencing the liberty and the abandonment that was and is gained from running Cross Country.
I ran Cross Country for Mayfield HS from 1966-68 and collegiately for Tulane University from 1969-1972. My times aren't important. Cross Country was much different then, but running wasn't and the thoughts that one has while running and how one's body feels on a run or in a race, are no different today than they were back then. The HS race then was 2 miles and the collegiate race was 6 miles. Sorry ladies, but there were no girls high school sports. We had Junior High Schools - grades 7-9. High School was 10-12. Only two divisions in Ohio, AA and A. AA was the larger schools. The team and individual State races were seperate. The State Championship was held on the Ohio State University golf course. There were few, if any road races with the exception of the larger marathons, like Boston. If you broke 10:00 in the 2-mile you were exceptional and a State ranked athlete. AA State, in 1968, was won by Reginald McAffe of Cin. Courter Tech in a time of 9:28. Don't think that's fast - on Friday night it rained as a cold front came through. On Saturday, the temperature had dropped well below freezing. There were 20-30 mph winds. The course had frozen quickly overnight and they had to re-route it in the morning becasue one of the hills was sheet ice.
One more quick note, the farthest distance that was run in Jr. High, was the 440. So, stepping up to the 880 or the Mile as a Sophmore was an interesting experience in and of itself. Also, the farthest distance in High School until my sophmore year in 1966 was the Mile. 1966 was the first year they ran the two mile in Ohio. If you ran the two mile in track, it was the only race you were allowed to run.
I don't remember why I went out for Cross Country. I ran the 440 in Jr. High and loved to play football, but at 5'7, 123 lb., I was a little small. I remember a sports writer for the Cleveland Plain Dealer described me as "diminutive." I had to look that up to see what it meant at the time. I also don't remember going to any practice sessions prior to school starting the week after Labor Day my sophomore year. I think some of us that ran track heard the announcement on the PA system about a meeting for the Cross Country team and we went. We were told about Cross Country and what it was and the next day practice started.
We were very fortunate to have a coach that ran Cross Country at Hiram. Lee Johns had just graduated and was in his first year of teaching. We were his first team. I don't remember those early practices as a sophmore much. We just ran and did what we were told. I think there were about 15 of us. We had several lower weight class wrestlers that came out and ran becasue the wrestling coach told them they had to run Cross Country. I do remember the shoes that I had. They were red with a built up gum sole. Adidas was the only shoe manufacturer at the time and they certainly were not Adidas. No arch supports. I think they were what I had for track in the 9th grade. The spikes I had, had four spikes in each shoe. I think the spikes were about a 1/2" long. There was no built up heal support. They were the spikes I had used for track the Spring before. Back then we wore the same shoes for practice and meets. Croos country and track. Blisters. Yes. I can remember putting bandaids on my toes for practice and meets. You just ran with them. When you got home you would pop them if they hadn't already broken while you were running. I got blood blisters at times underneath the calluses on the balls of my feet and we heated a needle with a match to sterilize it and then stuck it into the blister to let the blood out. Blisters were something you just dealt with and just learned to run with. We didn't wear socks.
It's difficult to remember specific workouts from those years, but I do remember runs from 4 - 6 miles and speed, paced interval workouts. Mayfield's Cross country course was in the Chagrin Reservation of the Cleveland Metropolitan Park system. We ran every horse trail in the park at one time or another. Two workouts however stand out in my memory. We ran about two miles from the school to the park. There was a hill on one of the roads in the park that was over a quarter of a mile long. Coach Johns would start us at the bottom and jump in his car and go to a measured quarter of a mile up the hill. It was a fairly steep hill. We would run a 440 in various times all starting out together. Walk back down the hill as the interval and do another. Usually 6-8 repeats. Very tough hill workout. Then we would jog back to the school. Mayfield's course was only 1.9 miles and was on a 10' wide horse trail that had a significant hill just after the first quarter, a long gradual downhill to the mile, a short flat section that led to a very steep 80 -100 yard long hill and a flat section to the finish. The finish was around 300 yards from the top of the hill. Another very difficult workout for us was running the course as a warm-up to that hill and then running the hill hard 10 times, sprinting at the top for 50 yards. The interval was walking back down. Coach told us that if we could run that hill hard and sprint at the top we would break anyone that was with us. He was right.
I don't remember how many practices there were before our first meet, but that meet is still vivid in my mind. We ran lots of dual meets back then. I can only remember two invitationals; St. Joe's and Gilmour. The conference was won based on the dual meet results. There was no conference championship meet. Anyway, Coach gathered all of us 14-17 year olds together for a pre-race meeting. He told us that this would be the hardest thing that we would ever do. Don't go out too fast. Run the hills strong. And, do the best that we could do. He would be at the mile mark and call out mile splits and then get to the finish. The gun went off and all 30 of us runners headed down the trail. Coach got in his car and drove to the mile mark. He was usually there in time to give us our milesplit. In my senior year, he actually missed myself and a runner from Mentor, Ron Stapleton, as we had gone through the mile mark before he got there. It was a very tough course. Only two runners in the three years that I ran it ever broke 10:00. Myself and Ron Stapleton.
In my first couple of races as a 14 year old - I turned 15 in late November, the only thing I knew about distance running was what I had been told by others (?) and what I thought I had seen about distance running in the Olympics. You had to hold back enough to have a good sprint at the end. I really didn't know anything about pace or any strategies. I had a pretty good sprint at the end of those first two races, but came in 6th or 7th. I really didn't think that I was running hard enough though. For my third race, I decided to go out faster and try to run with the leaders of the race and just see how I felt. I really didn't know what I was doing, but I won the race. That's when coach John's and I had a good talk.
I was like many of the Freshman today who come to the varsity level, even though today many have run in Middle School, not really knowing or understanding anything about distance running. There is a tremendous learning experience and maturation that occurs as a distance runner. Many young athletes have raw talent and may have had success in Middle School, but what they lack is experience and an understanding of themselves as a runner and a knowledge of running in general and more specifically running Cross Country. There is a big difference between running in a race and racing in a race!
When the gun goes off, how fast do you run? If you were by yourself with no one else to run with, just how fast would you run? Thank goodness we don't have races where we run individually for time and then compare each individuals time. Certainly, running with others make it much easier to learn how fast to run and inparticular how fast you can run. I have always liked running. In elementary school we used to have tag team races at recess. On the 4th of July, I can remember running a 50 yard dash. They would line all of us up and say go and we would run as fast as we could to get a ribbon. That was easy. They said go and we just ran. I usually won. Little did I know I was gaining confidence. My father used to run track and told me a little about it. I was encouraged to run and the little runs like that were just for fun. Learning to run 2 miles or 3.1 or any other distance would be hard to do if we didn't have others to run with, as it's not just a simple sprint of 50 or 100 yards that you just run with abandon.
To be a good runner, it has to come naturally to you. For some, running is hard. For others, like myself, it was easy. As we learn as we get older, it's all about genetics. Its' not a matter of being skinny, tall or short. It's not about how long or short your stride is. When you take off in a Cross Country race, you just run. Intrinsically and instinctively, you know that you are either running to fast or that you are running too slow or easy. Pace has to be learned, but one learns without knowing at first how fast they can easily run and for how long they can run at that speed. It doesn't take long for your mind to get involved. In the first 100 yards or meters your mind starts to tell you that you are running to fast or too slow. You want to get out fast if you ar a contender and not get boxed in with slower runners. You start to look around at the runners who are next to you and in front of you. You're not thinking that your legs are going too fast or that you are going to get tripped. If someone bumps into you, or pushes you, you notice. You may push back or just ignore it. If you are going faster than where you are in the pack, or want to go faster, you look left or right and accelerate, mindful that you don't want to cut someone off. You're running is almost instinctive.
A little further into the race, around 400m or so, you start to settle into a rhythm and pace that you are comfortable with. If there are runners ahead of you you look to see who they are. You check out who is next to you, if anyone, and try not to worry about who is behind you. It's never good to look back.
Around 800m, any runners who went out too fast, start to fall back. You catch up and pass them while you are still maintaining the same pace and rhythm that you settled into. At this point in the race, most runners, no matter their skill level or level of competitiveness, have settled into a pace that is comforatble for them. It's too early in the race to start to feel uncomfortable, although your mind can start to question why you are doing this? Can you keep up the pace. Should you slow down or speed up or just maintain where you are and what you are doing? However, you do start to become aware of how you are feeling on that particular day. For each individual, a certain pace is comfortable. Sometimes a faster pace is easier and more relaxing than a slower pace. Attitude is crucial.
Whether a 2-Mile or a 5K, the real race begins at the Mile. In the 2-Mile, you were over the half way point and the leaders had already established themselves. Let's stick with the 5K however. The same is true as the leaders have already established themselves. If the first mile was too slow, the pace would generally pick up and it was a matter of who would go with the increase. At this point, unless the pace was way to fast, most lead runners are still feeling Ok and one has to respond. If you drop back, or loose contact with the leader or lead group in the second mile, you are done mentally. If the pace is fast, then you have to respond to remain in the race. If you don't, you will continue to drop back. At this point the leader or leaders are not going to back down. Just before the 2-mile, someone will make a surge to test if anyone will go with them. This is a physical and mental commitment. If anyone goes with you, the race is on. If not, your mind starts to wonder if you went to soon. Can I hang on. Will they catch me. In every race, XC or on the track, there is a point where one has to commit to the race mentally. You might be starting to push physically and you know that the remainder of the race will tax you physically and mentally. This is the point that you have to just run through. If you let your mind take over and don't commit, you are done. You will start to drop back and will be out of the race. If you commit, you are now in the race to the finish. If you are out front and alone, your motivation is continuing to run and press how you feel. If others are with you, you start to listen to them to see if they are strugling with breathing. How's there rythym? Usually, you know your competition and if you have previously beaten them, you start to wonder if they will drop off. If they don't, you have to press harder. If you are the runner who is pressing to stay with a leader or someone who has beaten you in the past, you have to continue to press. It is more of a mental state and attitude at this point, and, sometimes it is just a mater of natural talent. Some people are just more naturally gifted than others. It doesn't mean that the effort is not being made.
I have found and experienced the fact that I could do the same workouts as what I will call an "elite" runner. For example, I was fortunate to be invited to the Sugar Bowl Track Meet in the 800m. Jim Ryan was a Mile Invite. Several of the athletes stayed in our dormatory at Tulane for several days and we all worked out together over the Christmas Holidays. We all did the same workouts. However, one athlete come race day would always win. It certainly was not a matter of not wanting to win, or not being in shape, or not being competitive. Just a matter of they were better. Just a God given talent.
Just after the 2-mile if you are leading and no one else is with you, it's just a matter of maintaining pace. You are on your own. There is always the quick look behind to see who is there and if anyone will make a move to challenge. It's a great feelling however and a mental boost if you are out alone.
In a close race, sometimes it seems advantageous to be the runner that is behind the leader. You know where the leader is and are not worrying about runners behind you. Your focus is on the runner or runners ahead of you. Perhaps there is a slight mental advantage to not being the lead runner is a close race. Of course, eventually if you are the chase runner, so to speak, you will need to decide when you want to go for the lead. When you do, you can't just gradually pass. It must be a definitive pass. A definitive move. It is a make and break move. The runner you are passing will either respond to the challenge and go with you, or drop back. It certainly depends on that individual and how they feel at that time in the race and what they have left, both mentally and physically. If they go with the challenge, the race is on and the pace has been set until one or the other just can't go at it anymore. There are times when a pass is made and the runner does let the other runner go, but remains in contact in hopes of coming back on the runner at or before the finish. Its ust a matter of knowing yourself, your competition and importantly how you feel.
In the lead or behind with 200 and 100 to go. If you are comfortably ahead or in a position where you will not be passed or do not have to "sprint" to the finish, there is no greater feeling in knowing that you are going to win, or even place well. Your mind set is that I'm almost done. Yes, you are tired and hurting, but there is a high or feeling of elation that starts at this point and your recovery is quick. If the race is close, and you are leading, you are continuing to push and always hoping that you will not get passed or caught. Your mind tells you that "this is gonna hurt, but I'm gonna win this. They're not gonna beat me." Everyone, makes the mistake of looking back to see who's there and if they are coming on them. It's hard not to look back or listen for the steps. You just have to dig down deep mentally. Look for the finish. Most of the runners I have known and what I have experienced is that there is no big sprint or kick. Yes, there is an acceleration and a determined quickening, as much as possible on tired legs, If you have a big sprint, you left too much out there and should have run harder during the race. The lactic acid builds up that last 200 and your muscles start to constrict around your blood vessels, cutting off the oxygen flow. You start to get tight. It happens to everyone. Shorter steps and a quick rhythm is the answer. Not longer strides. I've heard some coaches shouting stride out. Thats exactly what not to do. Does it hurt. Yes, it does and you are doing all that you can to get to the finish line. If you are behind, and your acceleration is good and you see yourself catching the runner or runners in front of you, there is a sudden realization, that you can get them. It's almost as though you seem to speed up even more. There is also the finish when you are both in a sprint to the finish, but you aren't gaining and they aren't catching you. If you can maintain, the runner that is behind, sometimes just mentally quits trying to catch you.
So, with all of that being said, it doesn't seem like running Cross country is an easy thing to do. It doesn't seem like it would be much fun. Who wants to go out and run a 5K in hot weather, in rain, in mud, in freezing weather, on hills, crossing creeks, knowing that you are not going to feel real good at the end of the race. It's almost like something only a crazy person would do. I recently heard two young girls, teammates, in an open race talking as they came through a muddy section of woods. They were way back of the leaders. One said to the other "Why do we do this?" The other responded "I don't know. It's not fun." I'm not really sure why they were doing it. Even for runners who are winning and being successful, it is not necessarily a fun thing. It can hurt. But, for me, there was nothing like the freedom I enjoyed when I ran. Running relaxed me. I was successful. I won. I made mistakes. I quit in a race mentally and physcially. I had two serious injuries. But, I would do it all over again because I can't think of any truer form of achievement than running and the since of accomplishment that it gives to one. It makes no difference whether the individual is a competitive runner or just someone who "runs in a race." There is a high that comes from running that is not describable and along with it a sense of accomplishment that comes with knowing that it is just you against a clock or other individuals or just knowing that you ran a certain distance and got a PR. No not everyone can or likes to run, but for those of us that did and do, we would never give up the life experiences that running has and does give to us.
DEDICATION
I would like to dedicate this article to a friend and HS competitor that I will never forget. His name is Ron Stapleton. He graduated from Mentor HS in 1969. Ron was the victim of a fatal automobile accident last April in California. He earned his Bachelor's and Master's degrees from the University of Cincinnati where he also was an accomplished Track and Cross Country athlete. He set school records for the mile and 5K meter races that remained unbroken for decades and he also became the school's first All-American runner. For these accomplishments, he was inducted into the University's Athletic Hall of Fame in 2013.
Ron was 3rd in the 1968 State Mile. In 1969 he was 2nd to Reggie McAfee of Cin. Courter Tech. He ran 4:13.40. McAfee ran a new State record 4:08.50 and also won the 880 in a new State record of 1:52.50. Ron won the Ohio Track Classic in both 1968 and 1969, running 4:19.80 and 4:16.50.
Ron Stapleton's UC Hall of Fame Acceptance Speech
Ron Stapleton of Mentor (left) and I anchoring the DMR at the Freeway Conference Championships in 1967. I was a Junior and he was a Sophomore.