(La Salle Academy finished ninth at last year's Nike Cross Nationals. The Rams, the defending state and New England titlists, lose just one runner from that squad.)
For six of the last eight years, La Salle Academy has captured the state championship. For all six of those titles, which includes the last two years, the Lady Rams' fearless leader has been head coach Kelly Martin.
Martin will be back this fall for her 13th year at the helm, and this could be one of her best. That's something that's tough to match considering what happened during the 2014-15 campaign. La Salle is coming off one of its greatest years in the history of the school. The Rams won their second straight cross-country title, captured the New England crown and finished an impressive ninth overall at the Nike Cross Nationals, a meet it was ranked No. 23. La Salle also won the indoor state championship and earned national 4xMile relay titles at the New Balance National indoor and outdoor meets.
This fall, La Salle will be minus just one runner from last year's X-C team, multiple all-stater and graduate Sheridan Wilbur. But the Rams acquired a great new addition this summer when Barrington's Grace Connolly, a fifth-place finisher at last year's state meet as a freshman, transferred to the state's powerhouse.
What's on the mind of the Rams' Martin as her team prepares for another season on the trails? The La Salle coach lets us know in the latest Q&A from MileSplit RI.
MileSplit RI: Give us a little background about yourself as an athlete?
Martin: I was an All-State and All-New England runner at North Providence High School and went on to compete at the University of Rhode Island in Cross Country and Indoor and Outdoor Track & Field. At URI, I was All-A10 in the 1,000m and I was part of five team championships.
MileSplit RI: How many years have you been coaching at La Salle? Why did you get into coaching? What was the primary reason or reasons?
Martin: I've been teaching and coaching at La Salle for 13 years. Coaching is my passion. I started to coach because I love the sport of running and, because i'm such a competitive person I couldn't imagine giving up that part of my life. This is a way for me to give back to my athletes and teach them what I have learned over the years.
MileSplit RI: Let's talk about this year's team. In 2014, your squad won the state and New England title and then finished ninth at the Nike Cross Nationals. That's pretty impressive stuff. This year, you're losing a valuable runner from that team in multiple all-stater and graduate Sheridan Wilbur, but everyone else is coming back. What's your expectations this fall? Any incoming runners that you feel will make an impact?
Martin: Losing Sheridan is tough because she was a leader on and off the field. Her leadership and drive was the biggest reason why we as a team were so successful the 2014 season. But we look to have an amazing squad returning this season. This team, if they stay healthy and focused, can do some real damage this year. This team should be just as talented if not more so than last year's squad. We look to have a solid freshman team with solid runners such as Mackenzie Doyle and Erin Johnston. But one of the biggest impacts will come from newcomer Grace Connolly who joined our team this year.
MileSplit RI: How does the team look after a summer of training? Any surprises? Who are your top seven varsity runners?
Martin: We have a very solid team this year. Our team has a lot of potential. Our leaders should be Karina Tavares, Eliza Rego, Emily Kane, Grace Connolly, Michele Renzi, Audrey O'Neill and Cianna Lynch. Emily Kane is the biggest surprise this season because she was our 8th man last year and slowly worked her way up to the top 3. No matter what the day holds she is ready to give 100%. It is her unrelenting attitude that will make her a great runner.
(Grace Connolly, a fifth-place finisher at the state meet last year as a freshman for Barrington, transferred to La Salle for the upcoming fall season.)
MileSplit RI: Pre-season has La Salle the team to beat this fall. Who do you feel will be your team's top competition this fall?
Martin: Pre-season ranking are nice and fun but don't really mean that much. It's a long season and the main focus needs to be keeping the athletes healthy. There are a lot of great teams in Rhode Island that will be ready to compete that first weekend in November at the State Championship. Some teams that everyone should keep an eye out for is Barrington, SK and NK.
MileSplit RI: What is the best way to describe your style and coaching philosophy?
Martin: This is a funny question because some coaches and athletes think i'm a little crazy because you can always hear my voice at major meets but truth be told I'm actually very quiet and tame in practice. I like to joke with the kids a lot before and after runs but when its time to run the joking stops and the kids know it's time to get to work. Everything we do has a purpose and everyone has a certain job and plays a role. As far as a coaching philosophy I believe in the "Jack Daniels" style of training. I've modified it to suit the needs of my athletes.
MileSplit RI: What are some of the top invitational and out-of-state meets you will be attending this season?
Martin: Two of the major out of state meets that the team will attend will be The Great American XC Festival in North Carolina and The Manhattan College Invitational in New York.
MileSplit RI: What's your favorite pre-season workout and why?
Martin: My favorite pre-season workout is a brutal hill workout that we run on the East Side of Providence. The hills get gradually longer and it takes a lot of strength and endurance to complete the entire run.MIleSplit RI: What's a common annual or mid-season workout and why?
MileSplit RI: In all your years of coaching, what has been the highlight as a team? What athlete stands out as one that truly epitomizes what you consider the ultimate runner and teammate?
Martin: There are a couple moments that I consider momentous. Two have to be in 2009 and 2014 when the team qualified for Nike Cross Country Nationals in Oregon. Placing 9th at Cross Country Nationals in 2014 when were we seeded 23rd. Also, when the 4 x 1 Mile won the Indoor and Outdoor National titles in 2015. We went in knowing it would be a battle and the girls came prepared to fight. I was so proud of the way they ran and how they never let the pressure get to them. The athlete that stands out the most would have to be Sheridan Wilbur. I've coached a lot of naturally talented athletes, but Sheridan willed herself to greatness. It wasn't easy for her because she almost had a career ending injury at the end of her sophomore year. But she wouldn't give up and she fought her way back to the top after taking six months off from running. The reason why the XC team was so successful in 2014 was because she pushed them every day in practice. We set goals in the summer and she was going to make sure that everyone practiced everyday to their true potential so the team could achieve their goals. She wouldn't let anyone slack or try to take short cuts. She knew that there are no shortcuts to any place worth going.
(The Lady Rams celebrate with Martin after winning the 4xMile Relay at the New Balance Nationals this past June. La Salle also won the indoor crown.)
MileSplit RI: La Salle has won six of the last eight state titles, including the past two? What do you feel has been the main reason for your team's continued success over the years?
Martin: The reason La Salle is so successful is because of their work ethic. They train hard 6 days a week. They train when it's hot, cold, raining, snowing, etc. They don't let the elements deter them. We also believe in training effect. Meaning the the runners will adapt to their teammates' faster pace if they run with them everyday.
MileSplit RI: Your team has certainly competed, and responded well, in its share of top-level meets where the pressure can often be overwhelming. How do you prepare your team for a meet of high magnitude such as a state championship or national event?
Martin: The biggest thing we like to tell the athletes is to control the things that they can control. They can control how they are prepared for a big competition. If they did the training and put in the work then they should feel confident running at the top level. Also, once the gun goes off it's not about them anymore. It's about competing for your team because you have six other girls depending on you.
MileSplit RI: Finally, what would you constitute as a successful season this year?
Martin: I would say a successful season would be keeping all the runners healthy and putting them in a position to compete for a national championship.
