Dehico Bocanegra Tovar

WATFORD CITY — If you told a nine-year-old Dehico Bocanegra Tovar when he first arrived in North Dakota that he would one day be one of the premier high school distance runners in the state, he probably would have laughed.
In fact, he didn’t even care for running.
Fast forward six years, and the Watford City senior has developed into a two-time All-WDA selection and an all-state performer after crossing the line 12th at last season's state meet. 
Now, as he enters the championship stretch of his final high school cross country season, Bocanegra Tovar has his sights firmly fixed on taking the next leap: contending for a top-five podium finish at the Class A state championships in late October.
Bocanegra Tovar’s journey to the upper echelon of North Dakota distance running began far south of the Badlands.
"I was born and raised in General Terán, Nuevo León, Mexico, and came to Watford City in 2019 when I was nine years old," he said. "I started running in middle school during my seventh-grade year."
His introduction to the sport wasn't born out of an early passion for churning out miles, but rather a gentle push from an educator who spotted raw potential before the runner did himself.
“I had no interest in running because I didn’t really like to run," Bocanegra Tovar admitted. "But my science teacher in sixth grade encouraged me to join the cross country team. At first I didn’t really enjoy running, but I kept running. And as the years went by, I got better and came to love running.
Distance running suited him as he liked pushing the limits of his body that endurance running often does.
Watford City head coach David Gumke remembers hearing about the young athlete's natural engine long before he officially joined the varsity ranks."He moved to Watford City in fifth grade, and he has been with us for seventh through 12th grade," Gumke said. "When he was young, you could tell that he was going to be a good runner.
Elementary teachers were telling me about how good he was when running during PE class.
"Now in his sixth season representing the Wolves, Bocanegra Tovar has paired that natural ability with an unmatched work ethic. That dedication was on full display recently when an unexpected pre-practice hiccup turned into an impromptu training session.
"He runs hard all the time and he has a drive to win, Gumke says. He does a great job of running by feel. He knows his pace and has a plan for every practice and race.”
And he’s never one to turn down some extra miles, even when pressed into it.
“He doesn’t ever miss practice, Gumke said. “One day a couple of weeks ago, he forgot an item of clothing for practice. We were all wondering where Dehico was and were on our way to the track. Not like him to miss or be late for practice. He ran home to get the item and then ran back to meet us at the track and didn’t miss any part of practice. It was a four-mile round trip plus the workout for the day."
That unrelenting drive fuels Bocanegra Tovar throughout the entire calendar year.
"When training, I run about 50 to 60 miles a week," Bocanegra Tovar said. "During my 'off-season' I stay consistent in my practice and training. I try to eat healthy, keep stretching, and I definitely stay well hydrated. But I do cross country in the fall semester and then do track and field in the spring semester. So really my training off-season is very short, but I keep running!"
According to Gumke, that mileage rarely goes unnoticed around town.
"He is definitely goal-driven, but he also has a great passion for it," he said. "Every day he has a goal or something that he wants to accomplish. He puts in a lot of miles during the summer and winter. He loves running. Community members are commenting on how they see him running around town all the time. He researches and studies running workouts."
A standard in-season race week for Bocanegra Tovar is just as meticulous, balancing aerobic maintenance with race-pace sharpness.
"On Monday, I do a long run about eight miles," Bocanegra Tovar explained. "Tuesday, I do fartlek, and I prefer three-minute race pace and two-minute steady pace. Wednesday, I do pace race repeats for one mile about three to four times. Thursday, the team does kick race where we run 400 meters race pace then two miles steady pace, 200 meters repeats, and finally Friday, I do a pre-race easy three miles."
That disciplined regimen has fostered a mature racing philosophy that Bocanegra Tovar believes separates great runners from the pack.
"The difference between good runners and elite runners is a couple of things," he said. "Good runners maintain good workouts. Elite runners learn that it's okay to have an occasional not-so-good workout, as long as you maintain consistent long-term training. Understanding your body's capabilities and when and how to push past some of your body's limits, without causing injury."
Yet, despite his accolades and status as one of the state's best, Bocanegra Tovar remains deeply grounded within his team. His presence has made an indelible impression on the younger runners coming up through the program.
"He is very good with his teammates. They all love him," Gumke said. "His teammates are around him all the time. They are very proud of him and are excited that he is on our team. He is like a famous celebrity to them. You will see him with the young runners a lot, helping them warm up for their races and cheering them on. He gives them solid running advice because he wants them to improve so that our team improves."
That selflessness was evident just days ago following a rigorous team session.
“A sixth-grade runner wanted to run back to the school rather than ride the bus back after our workout,” Gumke recalled. "Dehico practiced hard and was ready to ride the bus, but he saw that runner would be all by himself, so he ran with him because he didn’t want him to run alone. The sixth grader felt special that day because of Dehico.”
He's a good example for my other athletes on what it takes to be a good runner and team leader.
While Bocanegra Tovar's immediate focus remains on the grass courses of the cross country postseason, he also looks forward to lacing up his spikes in the spring.
"Even though I’m a long distance runner, there are times that I prefer track," Bocanegra Tovar said. "I like the fact that track requires that I participate in multiple events. These different distances help me see how well I do or where I need to improve and practice."
With graduation on the horizon, collegiate programs across the region are taking notice. Gumke noted that Bocanegra Tovar is drawing recruiting interest from small and large colleges in the state and across the region. Regardless of where the next chapter begins, Bocanegra Tovar knows distance running will remain his compass.
"Running is definitely in my future plans," he said. "Right now, I’m preparing for college after graduation and I plan to run cross country and track and field if everything works out. I think regardless of my plans, running will always be part of my life."

Photo: Loralyn Joyce