2013 Eyer Middle School Cross Country
Eyer Cross Country Runners,
Welcome to the Eyer co-ed cross country team! I’d like to take this opportunity to introduce myself to the team; my name is Coach Rett Fisher, and I teach Business Computers at Lower Macungie Middle School. I am looking forward to my Third year of coaching and a fun and successful cross country season with the Eyer Cross Country Team.
In case you didn’t already know, there are no cuts—everyone makes the team and runs in races as long as he/she meets the practice requirements. To make it even more fun, invite a friend to join the team with you. Please keep in mind that our season is short (1 week pre-season and the first 8 weeks of school), and it is important that you are able to dedicate yourself to the team during this time. This letter will provide you information on the practice schedule for both the summer and school year.
Our first official summer practice will be on Monday, August 19, 2013 at Lower Macungie Middle School. We are continuing to practice at LMMS after having a successful trial-run last year. Rest assured, EYER and LMMS Cross Country Teams will remain separate until they join together at the high school. We may practice together on occasion when both coaches see it beneficial; however we will always compete separately. For the week of summer practice (“camp”) before school starts, practice will begin at 4:00pm and end at 5:30pm, Monday through Thursday. Please be prompt and ready to run. You will need to provide your own transportation to and from practice. You will also need proper gear (running shoes and water bottle). A team uniform will be issued before the first race.
It is very important that you have a physical by the first day of practice. I highly recommend taking advantage of the free and convenient physicals our school provides; these will be on Saturday, June 15th. Please check the time slot for either boys or girls.
DUE TO THE LARGE NUMBER OF ATHLETES, STUDENTS WILL NOT BE PERMITTED TO ENTER THE PHYSICAL LINE UNTIL THEIR ASSIGNED TIME. STUDENTS WITH A SCHEDULING CONFLICT SHOULD SEE ED ZELLNER IN THE EHS TRAINERS ROOM AFTER 2PM DAILY TO SCHEDULE A DIFFERENT TIME DURING THE PHYSICAL SCHEDULE IF AVAILABLE.
June 16, 2011 is the only date that physical examinations for fall sports will be offered at Emmaus High School. If a student can not attend the physical date, you may contact one of the following schools to see if you can schedule a free physical prior to the first day of practice (please call for dates/times):
HIGH SCHOOL / PHONE NUMBERSAUCON VALLEY / 610 838 1396
PANTHER VALLEY / 570 645 4207
NORTHERN LEHIGH / 610 767 9382
LEHIGHTON / 610 377 6180
PARKLAND / 610 351 5640
Athletes may also get a physical from their family doctor at their own expense.
YOU CANNOT PRACTICE WITHOUT A PHYSICAL! If the athletic department does not have a physical form on file and I do not have a copy of the form, athletes cannot practice . L Questions regarding school physicals can be directed to the Athletic Department via the Eyer Office at 610-965-1600.
Once school begins (Monday, August 26th, 2013), practice will be held after school, Monday through Thursday, from 3:00-4:15, at Lower Macungie Middle School. A bus will take you from Eyer to LMMS; you will need your own transportation home. We will NOT meet for practice on Fridays, Saturdays, Sundays, or Labor Day (9/2) or Columbus Day (10/14). For your convenience, I will distribute a schedule once the season draws near
If you have any questions or concerns, please contact me at
Until August 19th, take care and have fun running,
Coach Fisher
The 2013 cross country season begins on Monday, August 19. In order to be adequately prepared for the upcoming season, all athletes should be able to run 20 minutes without stopping four days per week by the first day of practice.
Summer Guidelines:
♦ Be consistent with your training. One of the best ways to prevent injury is to slowly increase mileage/minutes and not skip running for extended periods of time.
♦ Don’t overdo it! Make sure that you take off and relax at least one day per week.
♦ Cross training is encouraged—it’s summertime, so bike, swim, etc. whenever you get the chance! Have fun, be active, and do the activities you enjoy doing! J
♦ Stretch out your muscles before and after you run to prevent injury. Sit-ups, crunches, push-ups, and other core exercises are also good for your body. Do these when you are able.
♦ Use the calendar provided on the last page of this packet to log your daily and weekly mileage/minutes… You will give yours to Coach Fisher on the first day of camp.
**If you follow this training plan, you will be in great shape to start the season!
______
♦ You can record your running in either miles or minutes—whichever is easier for you. Either way, and although it may not be the case, we will estimate that 1 mile = 10 minutes. Each measurement of running is fine, and I don’t favor one over the other. Do what works for you—some runners like wearing a watch to time their runs while others run different trails/routes already measured out in miles.
**By the first day of practice, on Monday, August 19, you should be able to 20 minutes without stopping.
♦ Take a look at the following sample logs so you have an idea of how to fill out your own. Remember, these are only examples—run what you can and when you can in order to reach your weekly mileage/minute goals.
Sample Logs—Recorded in Miles
Beginner/New Runner: Starting out running 4 total miles per week
Mon. to Sun. / Mon. / Tues. / Wed. / Thurs. / Fri. / Sat. / Sun. / Weekly TotalJune 24-30 / 1 / Off / 1 / Off / Off / 1 / 1 / 4
June 1-July 7 / 1 / Off / 1 / 1 / Off / 1 / 1 / 5
July 8-14 / 1 / 1 / 1 / 1 / Off / 1 / 1 / 6
July 15-21 / 1 / 1 / 1 / 1 / Off / 1 / 2 / 7
July 22-28 / 1 / 1 / 2 / 1 / Off / 1 / 2 / 8
July 29-Aug. 4 / 1 / 1 / 2 / 1 / Off / 2 / 2 / 9
Aug. 5-11 / 1 / 2 / 2 / 1 / Off / 2 / 2 / 10
Aug. 12-18 / 1 / 2 / 2 / 2 / Off / 2 / 2 / 11
Aug. 19-24 / 2 / 2 / 2 / 2 / Off / 2 / 2 / 12
Experienced Runner: Starting out running 8 total miles per week
Mon. to Sun. / Mon. / Tues. / Wed. / Thurs. / Fri. / Sat. / Sun. / Weekly TotalJune 24-30 / 2 / Off / 1 / 1 / Off / 2 / 2 / 8
June 1-July 7 / 2 / Off / 1 / 2 / Off / 2 / 2 / 9
July 8-14 / 2 / Off / 2 / 1 / Off / 2 / 2 / 9
July 15-21 / 1 / 2 / 2 / 1 / Off / 2 / 2 / 10
July 22-28 / 2 / 1 / 2 / 1 / Off / 2 / 2 / 10
July 29-Aug. 4 / 2 / 1 / 2 / 2 / Off / 2 / 2 / 11
Aug. 5-11 / 1 / 2 / 2 / 2 / Off / 2 / 2 / 11
Aug. 12-18 / 2 / 2 / 2 / 2 / Off / 2 / 2 / 12
Aug. 19-24 / 2 / 2 / 2 / 2 / Off / 2 / 2 / 12
Sample Logs—Recorded in Minutes
Beginner/New Runner: Starting out running for 40 minutes total per week
Mon. to Sun. / Mon. / Tues. / Wed. / Thurs. / Fri. / Sat. / Sun. / Weekly TotalJune 24-30 / 10 / Off / 10 / Off / Off / 10 / 10 / 40
June 1-July 7 / 10 / Off / 10 / 10 / Off / 10 / 10 / 50
July 8-14 / 10 / 10 / 10 / 10 / Off / 10 / 10 / 60
July 15-21 / 10 / 10 / 10 / 10 / Off / 10 / 20 / 70
July 22-28 / 10 / 10 / 20 / 10 / Off / 10 / 20 / 80
July 29-Aug. 4 / 10 / 10 / 20 / 10 / Off / 20 / 20 / 90
Aug. 5-11 / 10 / 20 / 20 / 10 / Off / 20 / 20 / 100
Aug. 12-18 / 10 / 20 / 20 / 20 / Off / 20 / 20 / 110
Aug. 19-24 / 20 / 20 / 20 / 20 / Off / 20 / 20 / 120
Experienced Runner: Starting out running for 80 minutes total per week
Mon. to Sun. / Mon. / Tues. / Wed. / Thurs. / Fri. / Sat. / Sun. / Weekly TotalJune 24-30 / 20 / Off / 10 / 10 / Off / 20 / 20 / 80
June 1-July 7 / 20 / Off / 10 / 20 / Off / 20 / 20 / 90
July 8-14 / 20 / Off / 20 / 10 / Off / 20 / 20 / 90
July 15-21 / 10 / 20 / 20 / 10 / Off / 20 / 20 / 100
July 22-28 / 20 / 10 / 20 / 10 / Off / 20 / 20 / 100
July 29-Aug. 4 / 20 / 10 / 20 / 20 / Off / 20 / 20 / 110
Aug. 5-11 / 10 / 20 / 20 / 20 / Off / 20 / 20 / 110
Aug. 12-18 / 20 / 20 / 20 / 20 / Off / 20 / 20 / 120
Aug. 19-24 / 20 / 20 / 20 / 20 / Off / 20 / 20 / 120
Eyer Middle School Cross Country
Summer Training Log
Name ______Grade ___ Girl or Boy
(Circle One)
♦ For easy reference, use this to record your daily and weekly mileage/minute goals.
· Do NOT get Frustrated! Keep Running! You WILL Get There! Running takes time to Conquer! Try to run the whole time without walking or with as few breaks as possible.
Running recorded in Miles or Minutes (Circle One)
Mon. to Sun. / Mon. / Tues. / Wed. / Thurs. / Fri. / Sat. / Sun. / Weekly TotalJune 24-30
June 1-July 7
July 8-14
July 15-21
July 22-28
July 29-Aug. 4
Aug. 5-11
Aug. 12-18
Aug. 19-24
♦ Please bring this packet to the first day of practice. J