Pre-Season XC Q&A: Edina Girls head coach Matt Gabrielson

The Edina girls XC team poses before the 2014 Minnesota State Cross Country Championships, where they would place second. (Photo courtesy of @EdinaXC)

If you think your road to state is tough, check out the "Section of Death" in Minnesota. The Edina girls won the Lake Conference Championships last fall, only to get runners-up at the state meet behind No. 10 ranked Wayzata and third at NXR-Heartland behind Wayzata and No. 18 ranked Willmar. But the No. 24 ranked Hornets return all seven varsity runners from that squad and plan to take the NXN bid outright this fall. They are certainly surrounded by elite company, as the boys team is ranked No. U.S. No. 4 and their coach, Matt Gabrielson, is a former member of Team USA Minnesota who owns PRs of 13:30 for 5k and 2:13 for the marathon. We chatted with Gabrielson about his team's transition from 4k to 5k this season and what it's like to compete in the "Section of Death."

MileSplit: How many years have you been coaching high school cross country (and at Edina)?

Matt Gabrielson: 5 years as an assistant with the boys and this coming season will be my 5th as head coach with the girls. Before Edina, I spent 3 seasons as assistant cross country coach for the men's team at the University of St. Thomas.

Last year with one junior, four sophomores, and two freshmen, the Edina team placed 3rd at NXN Heartland, 14 points away from beating Willmar and getting a bid to NXN. Considering Edina returns all seven runners from that regional team, what do you think this year's team is capable of? Is the team thinking state champs, regional champs, and more...

We lost Sarah Conlon from that team, but we do return 6 others that are primed and ready to go and willing to fill that void. We have a handful of 9th graders who have made big jumps. Every single person that has a shot at making our varsity worked tremendously hard this summer and understands what it takes to compete at a pretty high level.

Quite simply, the girls understand that we try to get better each day. That's really the key to our relative success. We rarely talk about winning this meet or that meet, but we do talk a lot about each day presenting different challenges and putting into it what your mind and body can under different circumstances. High school kids are busy and have a lot going on academically, athletically, and socially so balancing all that is hard. But I truly believe that one of their highest priorities is to make this entire team of 120 young women better.

There are a lot of great teams in Minnesota most especially in Section 6AA. If we are fortunate enough to make it out of our section, the sky is the limit. The same goes for NXN.

Considering Edina beat Willmar at the state meet, how did the girls respond/what was the collective attitude after last year's NXN Heartland loss to Willmar? Did that fuel their fire for the following year and next fall? What was said to the girls after the Heartland meet?

I think they have been thinking about that missed opportunity ever since that day in Sioux Falls. I know it fueled Tate Sweeney's training this summer. After the Heartland Meet everyone was pretty upbeat because we knew that we gave it our best shot, ran some big PBs and were beaten by two really good teams that day. They really, truly believed they had a shot at an at-large, and when the teams were announced and we weren't one of them I think that was pretty tough to swallow. But it had snowed a lot at that point in Edina and the Twin Cities, and so they just moved on to Nordic Skiing and it was all good.

The thing about this team is they have A LOT of fun and are pretty goofy girls. And I am a goofball, too. They know when to have a good time and when to get down to business. I think that is one of their greatest strengths as a team.

Besides the NXN Heartland race, Roy Griak is really the only other meet these girls have run a 5k? (Correct me if I'm wrong). Considering the race distance for girls running Minnesota XC has been 4k in the past, how do you think Edina will respond to the bump up to 5k this season?

I think we will be better at 5K than 4K without a doubt. They are true Distance Divas.

Will the increase in race distance be advantageous for Edina or could it hurt the team compared to other Minnesota schools?

Quite honestly, if you train optimally for cross country you are going to be able to race hard no matter the distance, and the girls understand that. They believe that when they step on that line that they have prepare for the task and they are willing to give what they are capable of giving for the success of the team. I think they will embrace the challenge of 5K races wholeheartedly and with fervor.

What are some of the main goals for this Edina team? What process goals are put in place to help them achieve these goals?

Again, those girls set goals to get better each day. They do what is asked of them, have fun, and hold the success of the 120 runners on our team close to their heart. They really do everything that is asked of them without any question, and then get ready to do it again the next day. It is a motivated and exceptional group of young women.

What is the main thing the girls need to do or focus on to push for a state championship win and a NXN bid? In contrast, what is the biggest obstacle or challenge for the girls that may prevent them from achieving their goals?

The focus will be on learning to be psychologically tough in the actual races and when that special point in the race comes where it is inevitable that you commit to the race, they will focus on being in the moment. The biggest obstacle will be the great teams that work hard and have great coaching in our section and state. But we can control our stake and that is the key to our success.

The Lake Conference Championship, of which Edina won last year, boasts other solid teams such as Wayzata (NXN Champs '13) and a very young Minnetonka squad. Speak to strength of the Lake Conference and why this particular area southwest of Minneapolis, MN produces some of the best XC teams in the nation? How does local talent such as Wayzata help Edina improve and motivate the Edina team to reach new levels?

We were actually runners-up last year in what has to be one of the best conferences in the country -- both boys and girls. Bill Miles called our section the "Section of Death" and that was about right. The reason that this part of the Twin Cities is so strong is pretty simple: Jane Reimer-Morgan, Jeff Lindlief, Dave Emmans, Jamie Kirkpatrick, Bill Miles, Chris Lundstrom, Mike Harris, and all the other great coaches that love and understand cross country. The bar is set pretty high. We never want to try and be Minnetonka or Wayzata or Hopkins or EP or Minneapolis Washburn. We just want to work hard and understand that we have just as good of a chance at being successful as they do and we will do our thing and understand that what happens, happens.

The community of Edina strives to be extremely successful as a whole. There is a lot of support for athletics and I think we are fortunate as a team to be a part of this mindset. I think that success in tennis, swimming, hockey, football, basketball, soccer or whatever sport has happened over and over and over in this community and there is a mindset and almost an expectation to work diligently at your craft and reap the benefits. My hope is that our team continues to contribute and add to that legacy this community has built.

As mentioned earlier, Edina returns its entire top 7. Is your projected top 7 the same as it was at the end of last fall? If not, who is your projected top 7?

There are about 15 girls who have a legitimate shot at being in our top 7. These gals have shown some pretty good fitness thus far: Emily Kompelien, Amanda Mosborg, Tate Sweeney, Brynn Liabraaten, Hannah Mitchell, Ellen O'Neill, Sadie Schreiner, Liesl Schreiner, Maria Rickman, Ellen Pflaster, Kitty O'Connell, Maddy Lawler, Julianne Logan, Kate Chamberlain, Talia Willmert and frankly a bunch of others who could have a break through season. It's really tough to project a top 7 with this group because they are all coming into their own.

Any impactful freshmen or transfers to join the team this season?

Maria Rickman, Maddy Lawler, Liesl Schreiner, Sadie Schreiner

How has summer training been going for the team? What weekly mileage are some of the top girls running? Do you delve much into hard workouts over the summer or is it more of just building the base for the season?

This was the best summer of training we have ever had. The mileage fits what we need to do, but some of them put in some 50 mile weeks. It is really what we did with those miles that is more important. We do a lot of runs on the hills of Hyland Park Reserve in Bloomington and do some high quality aerobic running at Lake Harriet once a week. We sprinkle in some short hill repeats at the "Secret Hill" in Edina. Mainly we just get in shape in order to get in better shape once the true season starts. if that makes sense. I've tried to instill in them what I learned from my running career and utilizing what CU coach Mark Wetmore calls "Sensory data" that is trying to run hard enough where you are getting better, but not too hard where you are going to be overdone. The real key over the summer is doing the optimal amount and staying healthy. There is a very fine line with high schoolers with this. It will be interesting to see how the races play out.

Who have you been most impressed or surprised with her/their improvement and/or fitness from summer training?

I think that the team as a whole has made a big, big jump in fitness. Coach Lynn Sosnowski lead them through a FANTASTIC track season and built on what they did the previous fall in XC and we are just continuing that cycle. I have been impressed with all of their training and commitment. It will be running, racing and rock and roll for us soon enough.

Considering the amount of runners returning from last year's squad, is this group healthy and injury free approaching September?

I do not want to jinx it. Next question.

Who are your team captains or leaders and what stands out about them as examples for the rest of their teammates?

We have great captains in Talia Willmert, Rose Bruns, and Kitty O'Connell. These three have done an awesome job rallying people for summer captains' practices and creating a bunch of important team building activities. They are great leaders for this team and we are lucky. They are pretty quiet young ladies, so they lead quite a bit by example and keep the atmosphere light and fun.

What are the top invitational meets that your team will be attending this season?

A few that stand out:

Pleasant Valley Spartan Challenge in Bettendorf, Iowa is one we look forward to especially with Naperville North competing there.

Lakeville Apple Jack Invitational in Lakeville

Roy Griak Invitational at the U of M

Victoria Lions Invitational in Chaska

Edina is a strong program on both the girls and guys side. What do you attribute as the main reasons for the success of the girls program?

The parents, assistant coaches, and athletes have been willing to commit to what it takes to be relatively successful. The assistants and middle school coaching staff Lynn Sosnowski, Andi Loger, Beth Cornwell, Kelly Cool, and Jess McKenna are just AWESOME. My wife Julie Gabrielson has played a pretty big role also and sacrifices a lot. Some alumni that bought into the program's success when I first took over the girls side, but didn't have to yet left a bigger imprint on this program then they realize because of their willingness to work in the summertime when it was nonexistent before: Sarah Downey, Bridgit Loeffelholz, Katie Morris, Shannon Spalding, Piper Bain, Molly Kuhs, Hannah Martin, Logan Sweeney, and others I am forgetting that should be mentioned. Jamie Kirkpatrick the Edina boys coach has had a tremendous influence on my understanding of training for cross country.

I was lucky enough to train at a high level for 11 years with Team USA Minnesota. I have been able to apply a number of things that worked and even more things that did not work from my training to our own and I think that this has helped make us a better team as well.

What would be the best way to describe your style and philosophy of coaching and working with high school runners?

I think that my personality suits coaching young women really well. I am goofy and I also set high expectations. It's kind of a sprinkle of this and a sprinkle of that. I think the communication piece with families is huge. I really believe they feel like we have their daughter's best interests at heart. Most notably, I believe it is about building community while personalizing the experience. I am trying really hard this season so make some sort of connection with all 120 girls.

What are your core beliefs in your training plan and workouts for your cross country squad?

High Quality Aerobic training and optimal weekly mileage with just a long and fast enough run every 10-14 days will get you where you need to be better than anything else.

What is a favorite annual or common pre-season workout or run for your team?

The Rainbow Run at Creek Valley Park in Edina is a fun hill type workout we do just before the end of the summer.

What is a favorite annual or common mid-season workout for your team?

The Dice Workout with some paced reps after faster running would be probably it.

What is a favorite annual or common championship season or end-of-season workout for your team?

I would say a nice long run with a solid finish at the LRT in Hopkins in mid-October when it's crisp and cool in Minnesota can't really be beat. Then devouring chocolate milk afterwards.

In conclusion, what makes this group of girls special and unique?

These girls are very unique, positive, caring young ladies. I think they truly enjoy distance running and being successful with it. We have a pretty tight bond and the atmosphere that we have here is second to none. They are truly extraordinary kids and they define what is right with the world.

Anything else to add Coach Gabrielson?

Just that cross country is the best sport on the face of the earth. It truly is. Go Hornets!

Edina Girls Cross Country 2nd run of the day with the team. Getting a little artsy with this one. People are in great shape watch out. #edinahornets
A photo posted by Matt Gabrielson (@mattychamp) on