Ramona Athletes Take on Fall Competition in Cross Country and Water Polo

The school year is well underway, and Ramona High School athletes are already putting in the miles, logging early-morning practices and battling it out in competition as fall sports get into full swing.

Two of the teams keeping Ramona athletes busy this season are Cross Country and Boys’ Water Polo. While the sports could hardly be more different-one takes athletes over roads and trails while the other keeps them in the pool, both demand conditioning, teamwork and plenty of dedication.

Cross Country: Miles Before the School Day Begins

For Ramona High School’s cross-country athletes, the school day begins long after their training has already started.

Head coach Justin Wolfe, who also teaches special education and coaches track and field, said the team is currently in its sixth week of the season. Twenty nine athletes are part of the program, and their mornings begin at 6:25 a.m. The athletes typically run until approximately 7:45 or 7:50 a.m., giving Ramona residents an opportunity to see the team during their morning commute. A typical run is 3 to 4 miles, although the distance can increase substantially, with some training runs reaching 9 to 11 miles.

The team has a variety of routes around the community. Athletes may run from Ramona High School to Barrel 5 Winery, head toward Collier Park, or travel to Barnett Ranch, where they complete the loop three times at Barnett Ranch before returning to campus.

Wolfe said getting the athletes out early is important, particularly before temperatures rise. The team runs Monday through Friday, including holidays, with a longer run on Saturdays. Athletes are encouraged to swim on Sundays to maintain conditioning. Training also alternates between harder and lighter days to give athletes recovery while continuing to build endurance.

And the coaches aren't just watching from the sidelines.

“We are probably the only cross-country team where the coaches run with our students,” Wolfe said.

While many cross-country coaches follow their athletes on bicycles, Wolfe said Ramona's coaching staff is fortunate to be able to run alongside the students.

Training includes much more than simply running long distances. The athletes work on plyometrics, abdominal exercises, sprints and strides, along with a variety of other workouts designed to build strength and speed.

Wolfe also credits Spanish teacher Steven Albanese with helping bring the cross-country program back to Ramona. Wolfe said he doesn't believe the team would exist without Albanese's efforts, saying Albanese “saved the program.” The larger numbers this year have Wolfe optimistic about the season.

“It should be a good year,” he said.

The team has already competed at the Vaquero Stampede in Lakeside on August 22 and at Canyon Crest Academy on September 5. Ramona will also compete in the League Valley Cluster, which brings together local league competitors including Ramona, Lakeside, Valley Center, Escondido, San Pasqual and Fallbrook.

The season continues into November, with the North County Finals at Kit Carson Park, followed by the San Diego Championships at Morley Field on November 14. For athletes who qualify, the season can continue to the CIF State Cross Country Championships on November 28 at Woodward Park in Fresno.

Wolfe said the state meet is a particularly memorable experience for students, offering them a chance to compete in a beautiful setting while seeing the leaves change.

But beyond the races and training miles, Wolfe said there is another reality facing his athletes: high school goes by quickly. For many seniors, the final high school race will be the last time they compete at this level. Wolfe said approximately 95% of seniors will run their final competitive high-school race during the season, unless they continue with events such as a 5K or marathon after graduation.

“There will be a last lap,” he said.

Boys’ Water Polo Makes a Splash

While cross-country runners are covering miles across Ramona, the Boys’ Water Polo team is spending its fall season in the pool.

Head coach Don Williams has led Ramona water polo since 2004. The boys' season began August 1, with the regular season scheduled to conclude October 30. CIF playoffs are scheduled for November 2-14.

The program is open to students in grades 9 through 12 and includes both junior varsity and varsity teams. Water polo requires seven players in the pool at a time, six field players and a goalie, with an ideal roster of approximately 13 to 14 players at each level. Ramona competes in Division 3 Boys' Water Polo and plays in the Palomar League.

Williams is joined by assistant coaches Steve Traverso and Noah Legoe. Traverso has coached at Ramona since 2023, after previously coaching at La Jolla Country Day and Patrick Henry. Legoe is a former Ramona player and is in his third year of coaching.

The team practices Monday through Friday, with some Saturday practices, and has 24 contests scheduled this season, including two tournaments.

Home games are played at the Ramona High School pool, while away competitions can take the team to other schools and larger aquatic facilities. The program has played games in Beaumont and has a tournament scheduled in Chino Hills.

With three divisions in boys' water polo, Ramona is competing in Division 3 this season and Williams has a clear goal for his team: win the Division 3 championship.

From the early-morning miles of the cross-country team to the fast-paced competition in the pool, Ramona's fall athletes are putting in the work both before and after the school day.

For the athletes, the season is about more than a final score or finishing time. It is about showing up, pushing through the difficult days and making the most of the limited time they have to compete as high school athletes.

Cross Country photos courtesy of Justin Wolfe

Water polo photos courtesy of Don Williams