Immanuel School in Reedley, California participates in Division V sports in the CIF Central Section, and just formed their first cross country team last fall. It would never be mistaken for one of California’s powerhouse cross country programs that so often produce state contenders.

But don’t tell that to Kasey Knevelbaard. As a freshman, Kasey showed promise running 2:11 for 800, 4:34 for 1600 and 10:03 for 3200.  In his first XC season as a sophomore, he managed 16:07 for 5k.  Then in the spring, he emerged as one of the newest stars of California, winning the prestigious Arcadia Invitational’s Rising Stars Mile and going on to qualify for the CIF State Championships in the 1600. He finished his sophomore track season with impressive PRs of 1:56.85, 4:14.97, and 9:16.72.

Now entering his junior cross country season, Kasey is poised to garner more than a little attention. I checked in with Kasey early this summer as he was beginning his summer training.

Scott Joerger (SJ): Congratulations on a great track season.  What was the biggest highlight of your season?

Kasey Knevelbaard (KK): Thank you very much. I would have to say the biggest highlight of my season was winning [The Rising Stars Mile] at Arcadia, that was a really cool track meet and I really enjoyed every aspect of it.

SJ: When did you start running competitively?

KK: I started running cross country in the 6th grade and track in 7th, however it wasn't until 8th grade when I joined a running club when I started taking running seriously. That is when I started getting real competitive with running.

SJ:  You've show tremendous improvement, dropping your 1600 to 4:14 as a sophomore. To what do you attribute this great improvement?

KK: I've had kind of a breakthrough season, it was huge for me to learn that track wasn't just about times, but it's also about winning races. This season I was able to win invitational races and that gave me a lot of confidence. I went from a guy that was fighting for a top ten finish last year to realizing that I can hang up at the top and fight for the win at almost every race this season. Also a reason for my improvement this season is the level I was training at. I started running under my coach Dave Lehrman last cross country season and I gained a lot of strength which carried over well into track season. Under his coaching I got a lot stronger and faster, and I owe my success this season to him.

SJ:  I understand your school just formed a cross country team.  Tell us what it's like to be on a brand new team and how that is progressing.

KK: It's awesome to have a cross country program at my school. This last year was our first season and it was great to have people who want to do cross country. I absolutely love the sport of running and I want everyone to find out how awesome it is and how much fun it can be. I'm really excited for this up-coming season.  Everyone is returning and we have new interest as well. So it looks like are team can be doubling in size which is amazing. Like I said I want everyone to see what a great sport cross country is.

SJ:  Can you tell us what your summer training is like?  When did you start back training and when will you reach your peak mileage?

KK: My summer training schedule isn't super set in stone. I just had a septoplasty to help my breathing. Unfortunately I had to take 9 days off. The week leading up to the surgery I ran 57 miles. I'll build up to about 60 miles a week pretty soon, and i'll peak about 70 miles a week. As for how I do the miles I have fun with it and mix up the distance and pace day by day.

SJ:  What big meets are you pointing toward this fall?  What do you look forward to the most?

KK: The big meets for me this season are going to be Woodbridge, Stanford, Clovis invite and CIF state championship. I'm just coming into this season super hungry, I feel I can improve a lot this cross country season and I'm looking forward to it.

SJ:  What are your goals for the coming cross country season? 

KK: As for my goals, it's pretty hard to know where I'm going to end up time wise this part of the season. Right now thinking about my goals I like to aim for the sky because I don't like to limit myself. But my goals for right now is to win state championship and hopefully break the state meet record, and run sub 15:00 minute 5k sometime during the season.

SJ:  Who has had the most influence your running career?

KK: My coach Dave Lehrman has influenced me a lot. He also went to Immanuel so it's been great chasing after his school records. My Dad has also influenced me a lot he ran track in college and is very involved in everything I do and he supports me a lot.

SJ:  What do you like to do outside of Cross Country and Track?

KK: Outside of running I'm very involved in music. I play guitar in my school's chapel band and I've been playing guitar as long as I've been running, I also play piano. I really enjoy listening, playing and writing music.

Quick Stats

Nickname: kase or kase-man

Performance I'm most proud of: Winning the rising star mile at Arcadia

Favorite athlete:  That's hard - I follow a lot of running, high school, college and pro, I don't think I could just chose one athlete.

Last thing I've read: That would be random interviews of athletes on running websites

Favorite subject in school: History or English

Favorite food: Chicken or pasta

Favorite movie: I really don't watch movies

Pet peeve:  Being told "I can't" or I'm not capable of doing something