How did the cross country teams prepare for the 2011 season? Senior Kimberlee Yalango gives some insight.

This past preseason, the fall sports teams could be heard all around Muhlenberg. You could hear the whistles at football practice, the squeak of sneakers on the volleyball court, and the clanks of sticks from the field hockey team. However, the cross country team was pretty silent on campus. Instead, we were getting in the miles all around Allentown for the long season ahead of us. 

Cross country is a unique sport since it’s pretty difficult to observe our practices (unless you’re running with us). As a first-year cross country athlete at Muhlenberg myself, I had my own misconceptions about the sport and what preseason would be like. 

But cross country isn’t all just running, and preseason entails much more than hitting the pavement for a few miles every day. The team started the week with a run at the scenic Lehigh Valley Parkway, followed by an icing session in the cool creek that runs along the trail (the more daring ones even went for a full dip in the frigid waters). The traditional 3k time trial was the highlight of Tuesday, which showcased several impressive performances under the lights on Muhlenberg’s track. 

The team also ventured to Jacobsburg State Park to meet up and run with East Stroudsburg’s cross country team. In between the major trips, the team did workouts in Trexler Park, went on runs around the neighborhoods of Allentown, and dipped in the pool for an aqua jogging workout. We also did doubles [running in the morning and evening to break up the miles] and focused on our strength training with new core workouts and lifting programs. 

While putting in the work was important during the preseason, an equally essential component was the bonding of the team. Getting to know each other was especially important this season as we are welcoming a large amount of freshmen to the team.  Runs are the perfect opportunities to get to know fellow team members as there’s plenty of time for talking on five- or six-mile runs. 

We also bonded over an ice cream social at the captains’ house and at the Rose Bowl for the annual preseason bowling competition. Teams were divided among the men and women’s roster, and it became clear after a few frames that there’s a reason many of us aren’t involved in hand-eye coordination sports! 

Over the course of the week, both the men and women got to spend a lot of quality time together over meals and hangouts. While both teams are young, there is an incredible amount of potential for this season. 

For the women, we have an excited and eager group of incoming freshmen at our base and at the top have two returning seniors with a plethora of experience and knowledge.  We’re led by our two junior captains, Sam Mayden and Erica Bash, who both are talented and well-respected athletes who have prematurely stood out as leaders on the team. Our main focus this season is for all our athletes to stay healthy and to keep a positive attitude throughout the long and strenuous season. While it’s still very early, I think it’s fair to say that this cross country team has a lot to look forward to and has several surprises in store.

Teammates (left to right) Ashley Greenberg, Nicki Cronin, Sam Haggerty, Cassie Kozakis, and Dayna Kline stretching after their run at Jacobsburg State Park.

Men’s captains Andy Henry and Will Lowrey doing core exercises at Jacobsburg State Park.

Men’s team stretching at Jacobsburg State Park.

Women’s team after their run at Jacobsburg State Park.

Some of the women’s team at the Rose Bowl, (left to right) Sarah Costa, Sam Mayden, Ramzy Burns, Ashley Greenberg, Melissa Ugelow, and Erica Bash.

The two returning seniors, Ashley Greenberg and Melissa Ugelow, at the Rose Bowl.