Emily Miller is a quiet leader.

The Crosby-Ironton cross-country runner is a captain as a junior and she last week finished first place in the Ranger Triangular running in 22:28 to get the win.

“I just had a lot of energy and a lot of people supporting us,” Miller said. “I was pretty familiar with the course so that helped a lot.”

A strong start helped Miller turn in the top time.

“She came out of the gates ready to go,” Crosby-Ironton head coach Erica Perpich said. “She never really let up and just hung onto it even though she was off by herself. It was a really good performance out of her.”

Miller isn’t trying to take too much credit for the win due to the COVID-19 restrictions only allowing three teams at a meet this year.

“The placing is a lot better because they are not as many people,” Miller said. “It’s really weird. There are just not that many people to try and keep up with. I just try to focus on my breathing and my form and stay focused.”

Perpich said that only allowing three teams can be a good thing.

“Sometimes you push yourself a little harder with so many fewer people in the fear of getting last,” she said. “I just think that it is a little harder to not have someone to compete with.”

Her form is something Miller says she has improved on from last year. Miller plays softball and due to spring sports getting canceled she was able to start running in April to get ready for cross-country.

“In the summer, I ran a lot in the roads around my house,” Miller said. “I started running a lot sooner and it’s definitely helped me.”

Perpich has been a good encourager for Miller and is noticing her improvements.

“She seems to be running a lot more relaxed this year,” Perpich said. “Just a lot more confidence in her running this year. I think it’s her dedication and willingness to work hard.”

Miller is unsure whether they will be a postseason or not for cross-country. Her goal time to reach this year is 21:50 and she’s looking forward to a flat race to go for that time.

“The Ruttger’s course was pretty hilly,” Miller said of the Ranger Triangular. “I’m trying not to set too many expectations. You can’t really focus on placements because they are not that many girls.”

Perpich thinks the goals Miller has set for herself are good. She also thinks she is a great captain.

“She really leads more by example,” Perpich said. “Just really works hard whether it’s in practice or in a meet. I’ve been really impressed especially considering it’s only her second time out, so she is still fairly new to the sport. It’s fun to see her have everything click for her this year and see what it’s all about.”

Other notable performances:

Soccer: Mikayla Houdek, Little Falls, scored five goals in a 8-0 win over St. John’s Prep and two goals in a 5-0 win over Melrose.

Swimming and Diving: Ella Rausch, Little Falls, won the 50 freestyle in 30.38 in a 94-83 win against Ogilvie-Mora.

Grace Grimsley, Little Falls, won the diving competition with a score of 180.67 in a 94-83 win against Ogilvie-Mora.

Rachel Josephson, Little Falls, won the 100 backstroke in 1:21.73 in a 94-83 win over Ogilvie-Mora.

Lindsay Welinski, Little Falls, won the 100 butterfly in 1:20.13 in a 94-83 win over Ogilvie-Mora.

Tennis: Kenzi Erickson, Staples-Motley, won 6-0, 6-0 at No. 4 singles in a 7-0 win against Parkers Prairie.

The doubles team of Georgia Kruchten-Tess Jones, Staples-Motley, won 6-0, 6-0 at No. 2 doubles in a 7-0 win over Parkers Prairie.

Megan Muller, Pequot Lakes, won 6-0, 6-0 at No. 1 singles in a 7-0 win over Detroit Lakes.

Riley Fogarty, Pequot Lakes, won 6-0, 6-0 at No. 3 singles in a 7-0 win over Detroit Lakes.

Quinn Trottier, Pequot Lakes, won 6-0, 6-0 at No. 4 singles in a 7-0 win over Detroit Lakes.

Cross-Country: Cali Chaney, Pequot Lakes, won the Detroit Lakes invite in 19:51.6.

Kyanna Burton, Staples-Motley, won the Wadena invite in 20:14.4.

Emily Miller

Year: Junior

School: Crosby-Ironton

Sport: Cross-Country

Highlights: won the Ranger Triangular in 22:28