Pre-Season Training: Week #4

Sorry for the delay in communication this week, I've been out sick but we're back to training. Make sure to stay up-to-date with your running!

Here are the running times/workouts:

Monday

No Practice

Tuesday

No Practice

Wednesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Thursday

1. 15 minutes

2. Light jog, conversation-pace (no walking)

Friday or Saturday (on own)

1. 20 minutes

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Pre-Season Training: Week #3

Here are the days we're meeting this week. We are planning on running outside, so dress for the weather. If you can't make a session, get your 3 - 4 days of workouts in!

• Monday, November 24th
• Tuesday, November 25th
• Wednesday, November 26th
• ALHS Track (meet at caboose)
• 10 - 11 a.m.

If you can't make a pre-season session, here are the running times/workouts:

Monday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 15 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Tuesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Wednesday

1. 15 minutes

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Thursday, Friday, or Saturday (on own)

1. 15 minutes

2. Light jog, conversation-pace (no walking)

State Meet Photos & Merchandise

 State Meet Competitors & Parents:

The professional photos from the 7th & 8th Grade Cross Country Post-Season Invitational are now available at the links below. Additionally, if anyone did not get merchandise at the event, it can be purchased online from EA Graphics. 

Photo Link: HERE

Merchandise Link: HERE

Pre-Season Training: Week #2

Here are the days we're meeting this week. We are planning on running outside, so dress for the weather. If you can't make a session, get your 3 - 4 days of workouts in!

• Tuesday, November 18th
• Wednesday, November 19th
• Thursday, November 20th

If you can't make a pre-season session, here are the running times/workouts:

Tuesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 10 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

5. Get heart rate up, but keep it at 10 minutes

Wednesday

1. 10 minutes

2. Light jog, conversation-pace (no walking)

Thursday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 15 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Friday or Saturday (on own)

1. 10 minutes

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

End-of-Season Notes & Pre-season Training

End-of-Season Notes:

• State Meet competitors: 
• If you left any apparel at the OHSAA Invitational, I have it in my classroom (washed and dried). I'll keep it here for another week, then I'll be moving it to the Learwood Lost & Found.
• I have the programs left over from the meet as well, feel free to stop by and pick one up if you don't have your copy.
• All runners: 
• If you haven't turned in your uniform, please do so! You can turn in washed uniformed to Coach Marlow in his classroom (labeled with your name and in a bag). Looks like we've got almost all uniforms.
• We will be updating our team's records by our showcase (right around the corner from my classroom) and the front hallway (by the collage of team pictures).

Pre-season Training:

• For those athletes interested in resuming training, we'll be meeting next week.
• Pre-season sessions will generally be Tuesday, Wednesday, and Thursday. We'll text out schedules on a weekly basis but those will be the typical days we meet. This week's schedule will be:
• Tuesday
• Thursday
• Run on own on third day (no practice Wednesday)

• We'll meet from 3:15 - 4 p.m.
• We will also go over core training to do as well (two days per week).
• All are welcome! Potential runners not involved in the fall season are allowed to join.
• If you cannot attend a session, or are training elsewhere, that's fine! We'll post our workouts for athletes so they can keep up with their training.
• Lastly, if you are interested in indoor meet opportunities, SPIRE has an indoor track schedule (see below).
• Any questions, let us know!

End of Season Notes & OHSAA 7th & 8th Grade Invitational

END-OF-SEASON NOTES:

• Congrats on a great showing at SWCs! That was awesome, you really executed well! Thanks for your hard work this season, we appreciate it!
• Parents, thanks for all your help this season! Thanks for all the dinners, pictures, and flexibility this summer/fall! It's been a lot of fun.
• We will be updating some end-of-season items:
• We'll be emailing athletes updates of season times
• Updated TEAM records and INDIVIDUAL records will be done soon
• Once completed, we're going to post the records at Learwood
• Please turn in uniforms to Coach Marlow's classroom. Please wash your uniform and turn it into Coach Marlow. Please place everything in a bag and label it with your name. Don't forget to label it with your name!

OFF-SEASON TRAINING:

• Now that the season is over, our attention will transition to Track & Field season. If you're not running track this spring you can still train with us this winter. If you are running track this spring you absolutely should train with us this winter.
• We will take a break until after the holidays! We'll be meeting as a distance team prior to Winter Break, and we'll start pre-season training in January. This will be 3-4 days per week, but it will be much lighter than what we've done these last 3+ months. We will meet after school and will be done by 4 p.m. We'll text out a bi-weekly schedule throughout those winter months...if you can't make a session we'll post manageable running times.
• We will be taking interested athletes to indoor meets this winter. We'll send out information regarding this, but initially we're thinking of going to a couple Oberlin indoor races in January/February.
• We will be starting conditioning for Track & Field the first week of February. Once the calendar switches to February, we'll be back for track season. We'll be meeting 5 days a week.

OHSAA 7th & 8th Grade Invitational:

• Bus leaves Troy at 5:50 a.m. Be there at 5:45 a.m. We're taking one bus, please use the restroom before we leave.
• We should return around 4:30 p.m. This is an estimate, we'll text our arrival home to everyone.
• Pack a lunch! We'll let everyone know when to eat, but you'll need to eat breakfast and a light snack before your race. Of course, bring water as well.
• Bring money for food afterward! We're planning on stopping somewhere for a later lunch on the way home.
• The meet will be held at Fortress Obetz and Memorial Park
• We're tracking the weather! Right now it looks like rain, we'll go over what to bring to be prepared.
• Information for this meet can be found here: MEET INFO
• Parents, if you're attending get there early! This meet is different than the other locations in that the runners finish inside the stadium. You might want to get there early to get a spot in the stadium, and be aware of the crowds! 

• GIRLS TEAM runs at 10 a.m.
• Gianna
• Ella
• Marissa
• Marion
• Addy
• Carlynn
• Hailey
• Emmy
• Lanie
• Olivia
• BOYS TEAM runs at 10:35 a.m.
• Daniel
• Everett
• Brock
• Tommy
• Caden
• Jack
• Wyatt
• Liam D.
• Liam M.
• Tobin
• GIRLS OPEN runs at 11:10 a.m.
• Sophia
• Helena
• Claire
• Amelia
• Ella
• Mia
• BOYS OPEN runs at 11:45 a.m.
• Gavin
• Cayden

State Meet PRACTICE SCHEDULE

Here's the practice schedule for this week. We may end practice a little earlier than the posted times, but the times listed should be fairly accurate:

Day	Date	Location	Time
Monday	10/13	Learwood	3:15 - 4:30 p.m.
Tuesday	10/14	Learwood	3:15 -4:15 p.m.
Wednesday	10/15	Learwood	3:15 - 4:15 p.m.
Thursday	10/16	Learwood	3:15 - 4:15 p.m.
Friday	10/17	Learwood	3:15 - 4:15 p.m.
Saturday	10/18	TBA	Run 2 miles on own