Athletes use a multitude of ways to stay in shape during the season and just as importantly out of season. Some are traditional and some that might not be. One of junior Jane Frawley's methods of preparing for the cross country season may be somewhere in between, leaning more toward the latter than the former.

                "This summer, I included swimming and rollerblading into my training," Frawley said. "Skating is a great workout for runners as it involves a lot of lateral movement so it strengthens a lot of the muscles runners usually have trouble with. Keeping my routines and cross training consistent as much as possible in the summer helps me to come back to school strong and ready to compete."

                Training is a vital part of any athlete's regiment especially for a sport like cross country and its demands on the runners. Distance running can be taxing on the body so it is imperative that runners are prepared to endure the rigors of the season.

                "A typical summer for us is building up our weekly mileage starting from May while also slowly adding in speed workouts along with strength work such as core," senior Benjamin Breton said. "During the season, our runs and workouts are higher volume and more intense than in the offseason, but the weekly layout is still the same which includes a long run, two workouts, and typically two lifting sessions."

                The physical demands are one thing but the mental approach and requirements can be just as critical for cross country runners. In fact, Frawley points to the mental aspect as the more demanding of the two.

                "I feel like the average sports fan doesn't understand what makes cross country so difficult," Frawley said. "Even for myself before I started running cross country, I thought it was an easy sport that anyone could do. I couldn't have been more wrong. Cross country requires less skill than a lot of sports as most involve running and running is something anyone can do. However what cross country lacks in physical difficulty, it makes up for with its extreme mental demands. This includes strategizing while racing since lots of runners will spend their whole race calculating when to push the pace and when to hold back in order to run the best race possible. Racing takes both physical and mental endurance."

                But more than endurance, cross country requires dedication and self-motivation because of that certain element of individuality that is part of the sport.

                "It takes a lot of dedication to training to be the best you can be," Frawley said. "It can be hard to motivate yourself to get up and run alone, but its this work that you put in when no one is watching that really makes the difference."

               Although individuals run in a cross country meet, it's the team that achieves success, a concept that is not lost on Breton.
"It's definitely more of a team sport than people think," Breton said. "We pack up during a race because having teammates to work off of is extremely important. This is also true for doing workouts during the week. Having teammates there to motivate you to work harder is crucial and is something our team has done very well."

               With all the preparation done, the cross country teams look toward their schedule to see where it will send them week to week. The Stags always have a competitive slate which includes meets that feature local rivals as well as high-level regional competition. Regardless of the opposition, the Stags need to prepare and execute their game plan so that they can set themselves up for success.

               "My specific race plan will vary from race to race, depending on the course and the competition," Frawley said. "However, I do like to keep some aspects the same. No matter what the race is, I tell myself that I want to pass at least three people in the last mile. That may seem like a small goal but it has helped me get through some difficult races. Now matter how I'm doing in a race, this is something that I can always achieve and feel pride when accomplished. Even if I don't get a best time or finish, I can feel proud that I accomplished the goal of catching a few runners."

               With the men's and women's teams eyeing distances between five and eight kilometers, strategy comes into play when student-athletes are trying to pace themselves and place themselves in the best position to score in the meet. The strategy again must balance the individual runner along with his or her need to perform within the team element.

               "We run primarily 8ks during the season so my strategy is fairly consistent," Breton said. "I like to get out hard the first half mile or so then just try and hold my position until around mile three when I like to start changing gears and pick up the pace a little bit. I always try and make my last mile the fastest. A lot of us on the team finish fairly close to each other so another strategy we try is pack up together as much as we can especially early in the race. This is really effective in keeping everyone locked in mentally during the race."

               Staying within yourself and maintaining pace is not always an easy task especially when the adrenaline kicks in at the start of the race and returns during that final stretch. It usually takes a measure of maturity along with that team influence to stick to that important plan.

               "When the gun goes off for the start of the race, I am always eager to start off fast," Frawley said. "As I have matured as a runner, I have learned to anchor myself in this part of the race and relax into a strong pace. In the middle of the race, I really look to my teammates to help me through. My mentality changes for the second half of the race. This where I will kick it up a notch and start running people down. This is the aspect of running I look forward the most – just simply running fast and catching others by surprise."

              That final mile or so is where runners need to find that extra boost of energy and confidence to make their impact on the final results. And with that energy, runners cross the finish line knowing that they have put their best effort on the course, giving them a sense of satisfaction and accomplishment.

               "Crossing the finish line of a race knowing you left it all out on the course is one of the most satisfying feelings in the world," Breton said. "Seeing your teammates finish knowing they did the same is an incredible feeling."

                The need to push beyond that personal ceiling and turn the pain into gain is what makes this sport so attractive to its participants.

                "The most rewarding thing about being a cross country runner is the opportunity to push yourself more than you every imagined possible," Frawley said. "When I first started running, I never imagined that I would be running a sub-six minute mile, running in college, or even being a top finisher in a top Division I program. Running cross country pushes you outside your comfort zone and teaches you things about yourself you ever knew before trying."