Coach Ben Murray is building something strong and steady at Astoria, focusing on consistency, development, and grit. Despite the size of the program, the passion and vision are clear, and the offseason has been all about laying that foundation.
Offseason Focus: Mileage and Manpower
To build endurance and add depth, the offseason focus has been twofold:
Getting each athlete to consistently run 15 miles a week
Finding two more runners to complete a six-person squad
This approach highlights the grassroots nature of the team, where every mile and every athlete makes a major difference.
Team-Building & Camps: Staying Local, Staying Strong
Astoria kicks off each season with a 2–3 day in-house team camp, offering time for athletes to bond and dial in. A few runners also take advantage of local small college camps, gaining exposure to new techniques and environments.
Departures: Farewell to Varsity Standouts
This offseason, the team said goodbye to three key athletes:
Ethan Dennis, who’s headed to run at Spoon River College
Noah France, a dependable four-year varsity runner
Aiden Parks, the second-fastest runner in team history, who graduated without competing in his senior year
Their legacy sets a high bar for the returning squad.
On the Rise: Runners to Watch
Astoria has talent ready to step up:
Senior Bryan Parker is poised for a breakthrough season, showing steady growth.
Incoming freshmen will add youthful energy, especially Karter Chenoweth, the IESA 7th grade state champ in both the 800m and 1600m. His early 8th grade season was electric, highlighted by a 4:57 mile, though a late-season illness kept him from peaking at Sectionals and State.
Expect Karter to be one of the top breakout stars of the fall.
Training & Consistency: Building a Culture
With a small roster, Astoria’s challenge is consistent development. Coach Murray is implementing more structured training:
“I want my kids to do core workouts three times a week,” he says. “But with so many athletes new to XC each season, it’s tough to get consistency.”
Still, the commitment is there, and momentum is building.
Fuel & Focus: Simple Nutrition Guidance
Coach Murray keeps it straightforward when it comes to nutrition:
Caloric intake is key for endurance athletes
“Garbage in = garbage out” is the motto when it comes to food choices
Solo Leadership: Coach Murray’s All-In Approach
As the solo coach for both the boys’ and girls’ teams, Murray continues to refine his methods, pushing for more mileage and intentional development across the board.
Community & Fan Engagement: A Digital Connection
The team maintains an online presence via Instagram and Facebook, keeping families and fans connected with updates, photos, and encouragement during the offseason.
Biggest Challenge Ahead: Running Alone at the Top
A unique challenge awaits this season: a performance gap within the team.
“Karter could be running close to 16:00, while Bryan and Silas will be around 18:30,” says Coach Murray.
That gap may mean more solo training for Karter—physically demanding, but a strong test of mental toughness.
Looking Forward
Despite being small in numbers, Astoria’s cross-country team is rich in heart, and the 2025 season could be a turning point in building a competitive and cohesive team for years to come.
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