La Mirada High School
Cross Country

Spring 2002

Dear Cross Country Athlete and Parent,
Welcome to the La Mirada High School Boys and Girls Cross Country Teams — the 2002 season promises to be a productive season! The coaches (and most of the team members) enjoy running and hope that each of you will also adopt this activity as a life-long discipline. We encourage you to set your goals on becoming a successful high school student and athlete.

The Cross Country Teams are currently looking for boys and girls at all levels who welcome the opportunity to work hard and be part of a winning tradition. Over the years La Mirada teams have consistently placed at or near the top of the league. The girls have earned a CIF-SS berth for 10 consecutive years and have compiled 96 wins against only 17 losses in that time. The boys team is on the verge of becoming the best team in school history. To continue that tradition, each runner, fastest to slowest, must put forth their best effort at all times. In our experience those athletes who put forth their best effort are DETERMINED, DEDICATED and have a SINCERE ATTITUDE.

In cross country, every runner makes the team and every runner gets an equal chance to compete at all of the scheduled events. Since the varsity teams have not yet been identified, each athlete will have equal opportunity to earn one of the spots at this level. If you choose to be part of the competitive team, we ask that you work hard and take your role seriously.

Please read carefully the enclosed announcements and expectations relating to the conduct of the team. Each athlete and their family needs to be familiar with and follow all expectations in order to be eligible to compete as a member of the team. The expectations are simple: Attend practices and at all times work to the best of your ability.

Best wishes for an exciting (and fun) season! We will do our best to make it one that allows you to run the best you can!

Ralph Casas

“Excellence is not a single event . . . it’s a way of life”

CROSS COUNTRY GENERAL ANNOUNCEMENTS

Read the rules packet; have your parents read the rules packet; return page with signatures in order to participate in activities and receive your uniform.
PHYSICALS, EMERGENCY CARDS, & VERIFICATION OF INSURANCE FORMS: Everyone needs to have the above cards on file with signatures from your parents and a physician indicating that everything is in order for your participation in organized sports. This needs to be done each year. In order to participate in any summer activity, all forms must be complete and turned in to your coaches. You will not be allowed to participate in our workouts or ACTIVITIES until this is completed. Missed workouts will count against your attendance.

CRUCIAL EVENTS & IMPORTANT DATES:

Attend the 1^st team meeting on July 12, 2002 at 6:00 p.m. at LM Regional Park. Have a physical and emergency card filed with your coach by this date. If you have not done this already, you can go to a Walk-in Clinic on a days notice—don’t wait until your own doctor can work you in to his/her schedule.
Attend “Opening Day” activities at the beach on July 13, 2002.
July 15^th through September: MANDATORY practices at La Mirada Regional Park: Anyone planning to be on the team for the season must attend these practices. All team members must attend. Adjust your schedule so you won't miss any practices. Cross Country is a team sport just like any other sport and all other fall sports (football, girls' tennis and volleyball) expect athletes to be present at summer practices.
August 11^th - 18^th: Attend training camp in Big Bear. Parent chaperones needed!
Beginning August 27^th practices will begin at 3:00 p.m. Arrange your work schedule/outings, etc. so that between 3:00 p.m. and 5:15 p.m. you are free to attend. We cannot accommodate all schedules — choices need to be made. If you miss THREE workouts during this period, the coaches will take disciplinary action. This could include: (a) not being allowed to compete in the first meet and/or invitational, or (b) suspension from the team, etc.
Attend the time trial and picnic on August 31, 2002, at LM regional Park.
September 5^th until the end of the season: Afternoon workouts at LMHS. Daily practices will begin at 2:15 p.m. sharp (every day regardless of the weather). Athletes coming out after this time (20 minutes after the end of 5^th period on most days) demonstrate little respect for the coaches and other team members and will be disciplined. Expect workouts to end around 4:30 p.m. (or earlier).
Be ready to have a fun season!

Cross Country Safety

Your body provides you with a good indication of your health. If you notice a change ... or something different, PAY ATTENTION! If you are not sure, ask a coach.
If you have an injury, inform a coach immediately with the SPECIFIC details. Sometimes working through an injury can aggravate the problem.
If you feel sick, stay home! If you are at practice we expect you to run.
Be careful not to over train in the heat. If you feel nauseated or your heart rate increases abnormally, slow down, walk or rest.
NEVER RUN ALONE. When running on the roads, use the “buddy system.” It’s easier to train with a buddy and safer, too.
Avoid running in the street. When crossing a street obey all traffic laws. Always assume that a driver will not see you. BE ALERT!
Where there are no sidewalks, run facing traffic.
During a workout, run only on pre-determined routes — do not be creative with your runs.
Where there are no sidewalks, run single file.
Do not attack or provoke animals (dogs, ducks, geese)
Whenever you run alone, inform a parent, coach or sibling of the routes you will take.

Tips for Successful Athletes

Never Quit. No matter how hard you feel you are working, always finish a practice, a time trial, or a XC meet. This will help you to develop a “staying power” rather than a “quitting habit.”
After a race or difficult workout, do not fall to the ground, sit or lie down. This action indicates that you have not trained properly or that you are trying to attract attention to yourself. Jogging slowly or walking around the meet area after running results in the quickest recovery.
ALWAYS DO YOUR BEST. Never settle. Giving 100% effort at all times is what makes good athletes into champions. Take pride in your performance. Make an attempt to stay with the faster runners a little longer each time you run. That’s the best way to show constant improvement.
Practice in groups — as a team — as often as possible. Running alone does not push a runner as much as running in groups.
Become a master of pace and constantly think in terms of increasing the rhythm and rate of running.
The more work you do, the more work you will be able to do! (Practice running fast, and you will run fast!)
The athletes who succeed, are the ones who do everything they need to do to succeed.
All champions have one thing in common: the burning desire to excel.
Celebrate your successes.
Find time to relax and reward yourself for a job well done. Over-training can extinguish motivation.

“I have found that the man who is good at excuses is good for nothing else.” - Ben Franklin