News and Announcements


Spring sports are just around the corner. Track will start next month, so, if you are still “resting” from last fall, it’s time to get moving.

With the warming of the weather, running is possible , depending on where you live in town. If you can SAFELY get out, start jogging 3-4 times a week over the next 2 weeks and then add a day each week until you’re up to 5 – 6 days.

If you’re planning on running track, follow these guidelines:

1600m/ 800m runners – work on getting base mileage built up to 6 days a week. Don’t worry about pace at this point, just get a solid base of mileage on your legs.

400m/ 800m runners – work on getting base mileage up to 5 days a week and start upping your pace after 2 weeks.

If you can’t run due to conditions, a treadmill (although, not the best substitute) , a stationary bike, or an orbital machine will do fine getting those muscles, tendons, and joints loosened up. Start at 10 – 15 minute workouts nightly and move your way up to 20 -25 minute ones at LIGHT resistance.

If you’re NOT planning on running track, remember, what we do will compliment ANY sport you plan on participating in during spring/summer. Running, plyometrics, and our Core Workout will benefit all functions of baseball, softball, basketball, or any other sport or activity you plan on playing.

EVERYBODY SHOULD BE STARTING NIGHTLY CORE WORKOUTS BEGINNING MARCH 1st!! This is not contingent on the weather. Again, this will apply itself to any of your activities, not just running.

I hope to be able to update you at the end of March regarding the plans for this years XC Summer Running Club.

Miss you, See you Soon!


Hello, all! It’s been awhile and I hope all of you are safe and well.

I thought I’d pass along to you some information, book-ending the discussion we had at our awards ceremony in November. I had relayed to you that both IHSA and IESA were in dire financial circumstances. My last information was that the IESA could financially function for 3 months and then the possibility of “pausing operation” would be a reality. That information was relayed to me at the end of October.

My belief is that they were banking on having some sort of revenue coming in from Basketball and they could maybe “limp” along until the spring sports, Baseball, Track, etc… arrived and be able to operate at a skeleton budget until next fall when some of the activities would be able to function at a more “normal” pace.

Unfortunately with the 2nd and 3rd waves of Covid, Basketball is still uncertain and certainly revenues will not be there.

As I’ve conveyed to some of you, I’ve been contacting both State and Federal agencies, representatives, Senators, and I’ve even written to the US Dept of Education, making the case that funding needs to be provided for our extra-curricular activities as it effects the attendance, performance, and quality of education that our children receive. Unfortunately, as you know, getting any form of action or even a response from any level of government is nearly futile.

My efforts and those of fellow coaches, who are doing the same as me, the IESA has created a Go Fund Me Page in an attempt to recover a fraction of its losses due to the Pandemic. I can tell you seeing their Goal amount, that it is merely to survive through this Spring in hopes to resume next Fall.

That being said, if you are able or know someone who is able to contribute to the immediate future of our kids EC activities, I’ve posted the link to the page below. Regardless of whether the IESA is managing our competition, I’ll be seeing all of you either during Track season or in May to start up the Summer Running Club.

Be Safe.
Be Well.

A Thank You.....

Posted by Justin Hensley at Nov 20, 2020 6:06PM PST ( 0 Comments )


I hope that all is well.

It was nice to get together again a couple of weeks ago and distribute awards. It is always a difficult time. Trying to narrow down the accomplishments, when, really, all of them deserve awards for their hard work, dedication, and character over a 4 month period. It is truly a joy to share my observations about all of you and reflect on moments during the season and the traits that I feel are important for all to know about you.

My goal for this program, in the beginning, was to become “self-sufficient”. As I related to you at the beginning of the season, we are at that point. Over the past 7 seasons we have replaced uniforms for both teams. We have provided warm-ups. We have made an effort to share in our fundraising by designing t-shirts, backpacks, and hats for the team. We fully fund all of our awards. We have purchased course supplies and timing equipment to enable us to hold home meets.

I cannot say thank you enough to The Candle Hutch for their massive generosity in aiding us to achieve these goals. Secondly, I cannot thank YOU enough for supporting our program and the cause. Without your support it would all be for not.

I’m happy to say that we also earned an extra $98 this year from our t-shirt/apparel webstore.

One of my goals for this program has always been to participate in some sort of philanthropy. Unfortunately, schedules are busy and there is always a new sport that starts once another ends. This year we’ve had a pandemic to deal with.

With the Covid-19 outbreak close to uncontrollable at this point, I’ve been trying to find a way to help out. As you know, many people over the past few months, regardless of Covid status, have lost their jobs, their savings, and some, even their homes. It’s a big job, but, I’ve always been under the belief that if someone in my community is in trouble, it’s MY responsibility to do what I can to help out. Our community is our family. Regardless of personal or political beliefs. Regardless of socio-economical status or quite frankly, whether I even “like” the person or not. Knoxville JHS Cross Country is going to be there for our neighbors.

Because of the leftover funds from 2019 added to the fundraising that we did this year, I decided to try to make an impact as large as I could. The photo attached to this announcement, I’m proud to say, is 100 Christmas gifts, purchased with our fundraising dollars. I made a donation to the Salvation Army Toy Drive for Knox County. I also donated 100 canned goods to the Food Pantry.

I know that many of you may be on a tight budget this year due to the pandemic guidelines. Those of you that are able, please find a cause, any cause and brighten someone’s day this year. We all know that there are too many who need it. I’m thankful for all that I have in my life. I’m thankful for all that I’ll have tomorrow. Just as importantly, I’m thankful for all of you and your assistance in helping this team make a brighter day for 100 families this year.

Happy Holidays, be safe, be well.

Run Bullets Run



AS we’ve done in the past, we will be selling candles and melts as a fundraiser this year. The order platform will be open all season. Go to “The Candle Hutch Candles/Melts” page and put in your order. I will submit orders weekly and pick them up when ready (usually 3-4 days).

The Candle Hutch is local (Galesburg). This means that not only do we make great money for a fundraiser, but, the money stays in our local community.

All candles are $10………the team gets $5! The melts are $5 and the team makes $2.50. This has been a great event in the past and has contributed to the new uniforms, team backpacks, team benches, recovery equipment, and most of the other things we have been able to acquire over the years. We as a family have found these as great gifts for our friends and family at the holidays.

The scents available this year are:

Cinnamon Toffee Lily of The Valley Dutch Cinnamon Muffin
Carrot Spice Cake Salted Caramel Ginger Caramallow Milkshake
Cranberry Sangria Monkey Fart Honeysuckle & Pear
Raspberry Lemonade Love Spell Lemon Cheesecake
Cinnabun Sugar Cookie Lemon Lavender
Warm Caramel Sugar Cookie Pumpkin Pie Tangerine Blossom
Jasmine Maple Pumpkin Muffin Bourbon Pumpkin Cake
Autumn Pear Apple Pie Minty Spruce
Snickerdoodle Cookies Weekend in Maui Key Lime Pie


Let’s get to know our team Co-Captain, looking forward…………

8th Grade in 2020-21
3rd Season on XC Team, 1st as Team Captain in 2020-21
Personal Record: 17:35 @ Alpha Park in Limestone
Total KJHSXC Races to this point – 16

What is your Favorite Color? “Teal”

What is your Favorite Food? “Peanut Butter”

What is your favorite Band or Music to listen to? “Country & Pop”

What is your favorite Movie or TV Show? “Miracle Season & Anything Disney”

Who is your Idol? “My Parents”

What is your favorite Sport or Hobby outside of XC? “Volleyball”

What do you think about when the race gets tough. When you hurt and need something to motivate you, what inspires you?
“It only hurts now. When I’m done, it will all be worth it.”

What was your favorite XC moment? “Running my very 1st race.”

What is your Life Motto? “Always work hard and never give up.”

What is the most important thing about being the Team Captain?
“To encourage the team and to lead by example.”