2024 High School Cross Country Team @ Bond Falls
2024 Middle School Girls Team
2024 Middle School Boys Team
Team communications occur via: email and Remind texts.
Please use navigation at the top of the page to view detailed information on the high school and middle school teams.
THS CC Philosophy
THS CC Guidelines
2024 Tomahawk XC Coaching Staff
Connor Ahrens
3rd Year HS Head Coach
1 Year Assistant Coach
4 Years Volunteer Coach
Stephanie Ahrens
3rd Year HS Assistant Coach
2 Years Volunteer Coach
Jerett Flynn
1st Year HS Assistant Coach
Justin Lund
2nd Year MS Head Coach
1 Year Middle School Co-Head Coach
10 yrs Volunteer Coach
Amanda Bandoch
1st Year MS Assistant Coach
Bill Turgeon
1st Year HS Volunteer Coach
16 Years HS Assistant
4 Years MS Coach
Kurt Reinke
6th Year HS Volunteer Coach
4 Years MS Volunteer Coach
Kurt Cordova
3rd Year HS Volunteer Coach
Carmi Pietila Cleary
1st Year HS Volunteer Coach
1 Year Middle School Co-Head Coach
Roger Martens
15th Year HS Meet/Invite Volunteer
(Not a coach)
Apryl Cerkas
1st Year MS Volunteer Coach
Rhonda Zorn
1st Year MS Volunteer Coach
Use navigation lines at the top or side of this web page to view additional content.
Inspirational Quotes & Fun Facts
"If it doesn't challenge you, it doesn't change you." - Fred DeVito
"If your dreams don't scare you, they aren't big enough." - Ellen Johnson Sirleaf
"One run can change your day, many runs can change your life." - Unknown
"Success at anything will always come down to this: focus and effort. And we control both." - Dwayne "The Rock" Johnson
"Your legs are not giving out. Your head is giving up. Keep going!" - Jillian Michaels
"New PR's come to those who wake up hungry every day." - Unknown
"Always remember PUSH. Which stands for Persist Until Something Happens." - Unknown
"Success is not final, failure is not fatal: It is the courage to continue that counts." - Winston Churchill
"Never look back unless it's to see how far you've come. Spring forward and set goals." - Unknown
"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it or could've done it." - Priscilla Welch
"When you think about quitting, remember why you started." - Unknown
"It's not how good you are. It's how good you want to be." - Paul Arden
"If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." - Michael Jordan
"Running is tough, but so are you." - Unknown
"Someone out there, someone busier than you, someone slower than you, someone bigger than you, someone older than you, someone more tired than you, is running right now." - Unknown
"Find a group of people who challenge and inspire you; spend a lot of time with them, and it will change your life." - Amy Poehler
"You'd be surprised who is being inspired by your running journey, don't quit for your sake and theirs." - Unknown
"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more." - Steve Prefontaine
"Push yourself past comfortable." - Unknown
"Focus on where you want to go, not on what you fear." - Tony Robbins
"To succeed, you need to find something to hold on to, something to motivate you, someting to inspire you." - Tony Dorsett
"Discipline is choosing between what you want now and what you want most." - Aberham Lincoln
"Running is the greatest metaphor for life, because you get out of it what you put into it." - Oprah Winfrey
"What seems hard now will one day be a warm-up." - Unknown
"The people who consider you weak have not yet noticed the wolf hiding behind your eyes, nor the flames inside your soul. Let them think you are weak and do what wolves and fire do best. Surprise them when they least expect it." - Nikita Gill
"If you can't fly, then run. If you can't run, then walk. If you can't walk, then crawl. But whatever you do, you have to keep moving forward." - Martin Luther King Jr.
"Don't limit your challenges, challenge your limits." - Unknown
"Have the courage to start, strength to endure, and the resolve to finish." - Unknown
"If you have a body, you are an athlete." - Bill Bowerman
"Thou shalt not make excuses." - Unknown
"What we seek; we shall find." - Ralph Waldo Emerson
"The journey of a thousand miles begins with a single step." - Unknown
"Don't try to rush progress. Remember, a step forward, no matter how small, is a step in the right direction. Keep believing." - Kara Goucher
"Believe in yourself, push your limits, do whatever it takes to conquer your goals." - Unknown
"Strength doesn't come from what you can do. It comes from overcoming the things you once though you couldn't." - Rikki Rogers
"It only looks easy to the outsider. This thing called success, get ready to work hard. It won't be easy and it isn't guaranteed. But if you dream big and give it your all, it will be worth it." - James Woosley
"The five S's of sports are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit." - Ken Doherty
Running and exercising increase your intelligence.
Regular cardiovascular exercise can raise your IQ. Parts of the brain that control thinking and memory are larger in volume in people that run or exercise on a regular basis.
Regular running training is good for improving the long-term stability of bones. Researchers at the University of Michigan came to the conclusion that 12-20 minutes of running three times a week can increase bone mineral density.
Running for just thirty minutes a day boosts a person's mood, sleep quality and concentration levels.
Running reduces the size of fat cells in the abdomen. Exercise has been proven to have more impact than diet.
Doing things that scare you will make you happier.
Your fitness is 100% mental because your body won't run when your mind doesn't push it.
When you run, sweat releases dirt through your pores which improves the health and look of your skin and complexion.
Running with a group of friends can improve your performance. Keeping pace with a group and creating a support network boosts mental and physical health.
Outdoor runs burn more energy than treadmill runs due to air resistance.
Running increases your energy levels.
When you exercise, it increases endorphins, dopamine, adrenaline and endocannabinoid - these are all brain chemicals associated with feeling happy, feeling confident, feeling capable, feeling less anxiety, and stress and even less physical pain.
"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
"Worrying gets you nowhere. If you turn up worrying about how you're going to perform, you've already lost. Train hard, turn up, run your best and the rest will take care of itself. - Usain Bolt
"The goal is progress, not perfection." - Kathy Freston
"All things are difficult before they are easy." - Thomas Fuller
"Believe you can and you're halfway there." - Theodore Roosevelt
"There's no such thing as bad weather - just soft people." - Bill Bowerman
"Take your victories, whatever they may be, cherish them, use them, but don't settle for them." - Mia Hamm
"He who conquers himself is the mightiest warrior." - Confucius
"Running not only changes your body, it changes your mind, your attitude and your mood." - Unknown
"You have to set yourself goals so that you can push yourself harder. Desire is the key to success." - Usain Bolt
"Every morning in Africa a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa a lion wakes up. It knows it must run faster than the slowest gazelle or it will starve. It doesn't matter whether you're the lion or a gazelle - when the sun comes up you'd better be running." - Christopher McDougall