Seven a.m., Saturday: Gina Genco, varsity women’s cross-country runner and senior, is already up and preparing for the day’s race while most of Carmel sleeps. Even though her race is three hours away, her training and past experiences have taught her that it is never too early to prepare. She has been through this routine so often it is second nature. The meet is the Carmel Classic Invitational at Northview Church, arguably one of Indiana’s toughest courses.
Genco is part of a dynasty. Winners of the past three state championship meets, the number-one ranked cross-country team hopes to add another this year. Genco, along with other returning seniors, never lost an in-state that she participated in. The team has also won three straight Top 10 finishes at the Nike Cross Nationals (NXN).
However, despite the recent success with old traditions, women’s cross-country runners have applied some changes to their workouts. Among these changes are required calf-sleeves in to prevent injury, slowly increasing mileage for increased aerobic efficiency, strength workouts for greater strength and dexterity, and two-a-day practices to add more miles.
“By adding more volume, our bodies can be better adapted to stressful situations. The longer you train in those conditions, the better the body will respond in put under those conditions,” head coach Mark Ellington said. “In essence we are training bodies to be stronger and deliver oxygen more efficiently while maintaining a high level of effort.”
The runners agree with Ellington, but not for all the same reasons. Kelcy Welch, varsity women’s cross-country runner and senior, said a runner must do what it takes, whether running more or going to more practices to improve.
If both Welch and Genco run at the state meet and Carmel wins, they will be the first women from Carmel in 30 years to compete in and win four state meets.
But why change what already works? Ellington said he believes there is no perfect way to train, but they can always work on something.
“We never want to rest on what’s worked in the past. We are looking for ways to extend our fitness and success,” Ellington said.
At the meet, Genco watches her junior varsity teammates, more than usual, dominate their opponents.
“It’s surprising what a few miles each week can do to give you the edge over other teams,” Genco said. “I believe [this new program] is working better than we thought it would.” For the season’s first meet, Welch said that was impressive.
“I believe our athletes are in better shape than in years past due to their commitment to increase their volume. Runners have really embraced this as an opportunity to be even better,” Ellington said.
As it gets closer to race time, Genco gets into her comfort zone and prepares to run. There is a lot of pressure riding on this team.
“I try not to look at it as pressure, but rather more motivation to have success,” Genco said. Welch explained that it is important not to force a run because of pressure.
“Especially at this level, you have to make sure you don’t fill your weeks with desires to perform,” Welch said. “But a drive to succeed is necessary to have confidence in yourself.”
As she warms up, Genco thinks about what she wants to accomplish during the race.
“Sure, most of us enjoy the winning that comes with our level of competition, but our athletes have time goals to achieve and they would also like to make their mark on history,” Ellington said. But the women’s cross-country team has never wanted to win anymore than they do now. Top 10 isn’t good enough this year. Referring to the NXN Title, Welch said, “Time to bring home the big one.”
Stepping up to the start line at the blow of the whistle, Genco is not about to bring her team down. Eighteen minutes and 31 seconds later, she crosses the finish line 29 seconds before the runner-up, Haley Harris, another Carmel runner. The team remains undefeated for another day.