Dear East Aurora Cross Country Runner,

Congratulations on joining the best team in town. As we know, Cross Country is the king of sports, everything else is just a game.

We are very excited about our teams this fall and your potential to excel. The greatest thing about running is that the more you put into it the better you will be and that is directly related to what you do this summer. Just take a look at how well last year's team did with some dedication and commitment...

Both boys and girls varsity team have won the ECIC Championships the past 11 years. Our team goals include qualifying for States once again which is always a challenge. Someone is always trying to knock off the top team so we will have to work even harder to defend our championships. With proper training this summer we will be on the right path to reach our team and individual goals.

Basic Training: We have 8 weeks to prepare for our season. This is our basic training guide:

1. Have Fun and Run with teammates. This is a team sport and we must work together. Daily Runs, XC Camp, and Boot Camp Strength Training!

2. Train Smart. Weekly Running Goals: This is a guide... New runners: 8-9th Graders: 20 miles / week 4 miles a day, 5 days a week. Veterans: 10th Graders: 30-40 miles / week 5 miles a day, 6 days a week. 11th Graders: 40-50 miles / week 5-6 miles a day, 6-7 days a week. 12th Graders: 40-50+ miles / week 5-8 miles a day, 6-7 days a week. *We also need at least one long run and one hill workout per week.

Some weeks you will do more than others. Be consistent with your training. Cross Training (Biking) is a great way to get into better shape. Weight Training-Boot Camp is a must.

Two days a week it’s great to break up your training and do an AM and PM Workout. For example: You can do 3 in the morning and 4 at night...Or a morning run and a bike ride in the pm. Don’t forget that at least once a week you need to do a longer run, 2 miles longer than your longest run during the week. 60 minutes...

If you develop soreness…back off. Get on a bike. Remember we are training your Cardio system and your heart does not know if you are running or biking, it just knows it's working.

Rule of thumb…Train but do not be dumb! No more than 2 hard days in a row and alternate long/harder weeks with an easier week.

Find some 5K (3.1 mile) road races to see where you are at. (Rerun and Mud Run!)

Strength training is a must. Stronger runners are always faster runners. Tuesday/Thursday Boot Camp!

Running Camp: A great way to take your training/running to the next level. Edinboro XC Camp.

Other tips: Eat healthy. Have your Iron level checked. It could make all the difference.

Have fun and get in shape. Do not forget to stretch and roll out. Do your active stretches before you start (like we do in track). Then take time do some static stretching after your run. You will feel better and be glad you did.

Any questions or problems this summer please give me a call 652-4917, 829-9282 or stop in my house. Have a great, healthy, training filled, fun summer and we will have an even better fall. Winning is fun!

Coach McLaughlin