Avon Invitational

MEET INFORMATION:

• Bus leaves Learwood at 7:30 a.m.

• The meet will be held at:

• Mark Wahlberg Stadium
• 3075 Stoney Ridge Road
• Avon, Ohio 44011
• Running events start at 10 a.m.

• Adult tickets are $8 & student/senior tickets are $5. Tickets can be purchased online or in cash at the gate. QR codes will be available at all entry points for guests to purchase individual tickets online.

• ONLINE TICKETS CAN BE FOUND HERE: https://docs.google.com/document/d/1meXV3S3RX5O_Q84waR0yt-J9emVqBL5r/edit

ATHLETES

FINAL REMINDERS:

• Dress in layers...weather looks cooler and rain throughout

• Bring money for concessions

• Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)

• Cool-down with your teammates after your races

DISTANCE LINE-UP:

GIRLS 4x800 Relay:

• Siefert
• Sears
• Seedhouse
• Chervenak

BOYS 4x800 Relay:

• Carone
• Muckerheide
• Stuewe
• Baughman

GIRLS 1600:

• Donovan
• Craig

BOYS 1600:

• Rudnicki
• Trigiani

GIRLS 400:

• Warner
• Siefert

BOYS 400:

• Donahue
• I. Walker

GIRLS 800:

• Brannen
• Donovan

BOYS 800:

• Rudnicki
• Baisden

GIRLS 4x400:

• Seedhouse
• Chervenak
• Sears
• Craig

BOYS 4x400:

• N. Minnick
• Muckerheide
• Stuewe
• Baughman

Amherst Dual Meet

Here's information regarding tomorrow's dual meet:

• The meet will start at 5:30 p.m. (Amherst has bussing issues so the meet will start later than normal)
• As of now, there WILL be a bus to transport you to the high school...if this changes I'll let you know
• However, this will be a lot of down time, so you can go home and then come to the high school at 5 p.m. to do your distance team warm-ups
• The weather looks great!
• Because of this, I would sign up for events which you would like to PR in for the season:
• Some of your seasons will end this Thursday
• Thursday's weather looks like thunderstorms
• So, if you want to PR in a race, tomorrow will be the ideal day
• I've shared the Google Spreadsheet with you all:
• Check your email
• Sign up for those races you'd like to compete in
• Once you finish your race, you'll have to listen to your time!
• Input your times in the spreadsheet (you can do this at the meet)
• I will try to get volunteers to time your relay splits, but won't be able to get everyone's times in individual races...so listen and record your times!
• Some of you have reached out already about what races you'd like to compete in, I'll make sure to enter you in those races
• If you have any questions or would like to discuss your events, I'll be available tomorrow...you can stop by:
• 5th period (my lunch)
• 6th period (my Academic Support)
• See you all tomorrow!

Strongsville Elite Meet

Here's information regarding today's Strongsville Elite Meet:

Strongsville Elite Meet Participants:

MEET INFORMATION:

• Bus leaves Learwood at approximately 2 p.m.

• They will be using an FAT (electronic) timing system

• Scoring will be 10-8-6-4-3-2-1

• All running events start at 10 a.m.

• Order of Events is the same

• The meet will run on a rolling schedule, meaning they will start the next event as soon as the previous event has concluded

• Locker rooms will NOT be provided, but restrooms will be open

• T-shirts will be awarded for 1st place; ribbons will be awarded for 2nd through 3rd places

• Team trophies will be awarded for the top team and 2nd & 3rd place teams

• Concessions will be available, and t-shirts will be available for purchase

• All tickets are $6 - ONLINE TICKETS CAN BE FOUND HERE: https://strongnet.hometownticketing.com/embed/all?tile_item=5

ATHLETES

FINAL REMINDERS:

• Dress in layers...weather looks good but be prepared nonetheless

• Bring money for concessions

• Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)

• Cool-down with your teammates after your races

DISTANCE LINE-UP:

• GIRLS 4x800 Relay

• Sadie Siefert

• Marion Sears

• Carlynn Seedhouse

• Marissa Craig

• BOYS 4x800 Relay 

• Daniel Muckerheide

• Gabe Stuewe

• Tommy Carone

• Jesse Gundersen

• GIRLS 1600M Run

• Gianna Brannen

• Claire Donovan

• BOYS 1600M Run

• Asher Rudnicki

• Griffin Carbaugh

• GIRLS 400M Dash

• Kaitlyn Warner

• Emma Sonnhalter

• BOYS 400M Dash

• John Donahue

• Noah Minnick

• GIRLS 800M Run

• Sadie Siefert

• Claire Chervenak

• BOYS 800M Run

• Daniel Muckerheide

• Aden Baisden

• GIRLS 4x400 Relay

• Claire Donovan

• Gianna Brannen

• Emma Sonnhalter

• Carlynn Seedhouse

• BOYS 4x400 Relay

• Asher Rudnicki

• Tommy Carone

• Gabe Stuewe

• Noah Minnick

Spring Break Schedule & Workouts

Here's our Spring Break schedule (see below). We'll meet at ALHS Track (caboose) unless otherwise noted:

Friday	10 - 10:45 a.m.
Saturday	10 - 11:15 a.m.
Monday	10 - 11:15 a.m.
Tuesday	10 - 11:15 a.m.
Wednesday	10 - 11:15 a.m.
Thursday	10 - 10:45 a.m.
Friday	10 - 11:15 a.m.
Saturday	10 - 10:45 a.m.

If you are not in town, here are the workouts you should do. Make sure to maintain all the work you've done since January! We've got a meet the Tuesday we get back from break:

Friday: Recovery Run

6 x 100 (up-tempo)

15 minutes

Saturday: Anaerobic Interval Run

2 x 300 at 5-15% faster than mile pace

Sunday: Off

Monday: Continuous Tempo Run

4 x 100 (up-tempo)

18 minutes at 75-85% max HR

This is 156-178 bpm or 39 - 45 beats per 15 seconds

Tuesday: Continuous Aerobic Running

6 x 100 (up-tempo)

20 minutes at 65-75% HR max

65-75% HR max = 135 - 156 bpm

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

Wednesday: Aerobic Interval Run

4 x 100 (up-tempo)

3 x 600 at 85 - 95% max HR

This is 178-198 bpm or 45 - 50 beats per 15 seconds

Thursday: Recovery Run

4 x 100 (up-tempo)

15 minutes

Friday: Anaerobic Interval Run

4 x 200 at 5-15% faster than mile pace

Saturday: Recovery Run

4 x 100 (up-tempo)

10 minutes

Monday's Home Meet: VOLUNTEERS NEEDED

Parents:

We'll need helpers for Monday's home meet. Ideally I'd like to run the HURDLE CREW/BLOCKS so we can move the meet along quickly.

We'll need helpers at the FINISH LINE. If we could get 8 adults to be back-up timers, and one adult to help run the line (holding the flag when timers are ready, yelling out at athletes to come back to the timers to get their times) that would be great. It will help the meet run smoothly and as quickly as possible.

If you can help out, we'll be meeting at 4:15 p.m. to review everything. Coach Koski should also be there to help out.

Here are the SIGN-UPS to help out: https://www.signupgenius.com/go/10C044EADA723A0F58-avon#/

Thanks!

Coach Rocco

Midview Shipwreck Invitational

Here's information regarding tomorrow's meet. What's immediately listed below is a repeat of last week's post so feel free to scroll down to what you need:

ATHLETES (REMINDER INFO):

The night before:

• Eat a healthy dinner! Your body will convert carbohydrates to glycogen, which will provide your muscles with energy the day of the race. Food = Fuel!

• Limit the amount of sweets! Get it down to one serving (1 cookie, 1 brownie, etc., but just one!) at a time. Don’t get rid of it completely, just lower the amount each day. It’s good to have a little chocolate, for example.

• Avoid sugary drinks. Replace soda/fruit juice with water. It’s a small change that makes a huge difference. Complex sugars really have no useful function.

• Stay hydrated. Not too hydrated! But sipping water throughout the day helps.

• Get a good night’s sleep! Optimal sleep for a middle schooler is 9 hours, 15 minutes a night. Your body needs to recover from the week of school, studying, and working out! Rest is crucial for this to occur.

The morning before…

• If you can eat breakfast at about 6:45 – 7:00 a.m. Saturday, that would be great. That gives your body enough time to process the calories, which should come from carbohydrates (carbs).

• Examples of good breakfasts: healthy cereal with milk, toast with jelly, pancakes or waffles with syrup. Bananas are also a great idea.

• Avoid: large amounts of milk, orange juice, eggs, and a lot of fruit juice (a little is okay, but there’s a lot of sugar there so don’t overdo it).

• Bring a healthy snack with you! You will want to eat something afterward.

• Sports drinks should be extremely limited. 1 bottle of Gatorade, for example, should be your post-race drink. That should be the amount of sports drinks you should drink in a week. Other than that, stick to water. You will want to replace glycogen with your snack, and electrolytes with your sports drink. Drinking too many sports drinks actually has a negative effect as it’s just too much sugar. One good drink is Propel water.

After the race…

• Get some water at the finish line or at camp, then drink your sports drink. Again, you’ll want to bring both water and a sports drink & snack.

• After your event do a 5-minute cool down jog around the football field or the track.

• Stretch again at home!

• Post-race meals should contain carbohydrates and protein (which will rebuild your damaged muscles from the race).

• Post-race meals should be within 2 hours of the race. So…make your high-carb, high-protein meal your dinner when you return home Saturday!

• After a week of healthy eating, you can splurge a little Saturday night. But make sure the week is filled with healthy meals before you treat yourself!

PARENTS/ATHLETES (NEW INFO):

MEET INFORMATION:

• Be at Learwood at 8:00 a.m.

• They will be using an FAT (electronic) timing system

• Scoring will be 10-8-6-5-4-3-2-1

• All running events start at 10 a.m.

• Order of Events is the same

• The meet will run on a rolling schedule, meaning they will start the next event as soon as the previous event has concluded

• Locker rooms will NOT be provided, but restrooms will be open

• Medals will be awarded for 1st through 3rd places; ribbons will be awarded for 4th through 8th places

• Team trophies will be awarded for the top two teams

• Concessions will be available, and t-shirts will be available for purchase

• Adult tickets are $5, student tickets are $3. All tickets can be purchased online or at the gate via credit card or cash.

• ONLINE TICKETS CAN BE FOUND HERE: https://midview.hometownticketing.com/embed/all

ATHLETES

FINAL REMINDERS:

• Dress in layers, hat, and gloves

• Bring a blanket

• Bring money for concessions

• Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)

• Cool-down with your teammates after your races

DISTANCE LINE-UP:

• GIRLS 4x800 Relay

• Carlynn Seedhouse

• Marissa Craig

• Marion Sears

• Claire Chervenak

• BOYS 4x800 Relay 

• Tommy Carone

• Aden Baisden

• Brock Baughman

• Brayden Trigiani

• GIRLS 1600M Run

• Claire Donovan

• Sadie Siefert

• BOYS 1600M Run

• Asher Rudnicki

• Daniel Muckerheide

• GIRLS 400M Dash

• Kaitlyn Warner

• Siena Laufer

• BOYS 400M Dash

• John Donahue

• Gabe Stuewe

• GIRLS 800M Run

• Claire Donovan

• Sadie Siefert

• BOYS 800M Run

• Asher Rudnicki

• Daniel Muckerheide

• GIRLS 4x400 Relay

• Marissa Craig

• Marion Sears

• Siena Laufer

• Emma Sonnhalter

• BOYS 4x400 Relay

• Brock Baughman

• Gabe Stuewe

• Aden Baisden

• Tommy Carone

Spartan Early Bird Invitational ATHLETE INFO & MEET INFO

Here's information regarding tomorrow's meet (it's lengthy but scroll down to what you need):

ATHLETES 

The night before:

• Eat a healthy dinner! Your body will convert carbohydrates to glycogen, which will provide your muscles with energy the day of the race. Food = Fuel!

• Limit the amount of sweets! Get it down to one serving (1 cookie, 1 brownie, etc., but just one!) at a time. Don’t get rid of it completely, just lower the amount each day. It’s good to have a little chocolate, for example.

• Avoid sugary drinks. Replace soda/fruit juice with water. It’s a small change that makes a huge difference. Complex sugars really have no useful function.

• Stay hydrated. Not too hydrated! But sipping water throughout the day helps.

• Get a good night’s sleep! Optimal sleep for a middle schooler is 9 hours, 15 minutes a night. Your body needs to recover from the week of school, studying, and working out! Rest is crucial for this to occur.

The morning before…

• If you can eat breakfast at about 5:45 – 6:00 a.m. Saturday, that would be great. That gives your body enough time to process the calories, which should come from carbohydrates.

• Examples of good breakfasts: healthy cereal with milk, toast with jelly, pancakes or waffles with syrup. Bananas are also a great idea.

• Avoid: large amounts of milk, orange juice, eggs, and a lot of fruit juice (a little is okay, but there’s a lot of sugar there so don’t overdo it).

• Bring a healthy snack with you! You will want to eat something afterward.

• Sports drinks should be extremely limited. 1 bottle of Gatorade, for example, should be your post-race drink. That should be the amount of sports drinks you should drink in a week. Other than that, stick to water. You will want to replace glycogen with your snack, and electrolytes with your sports drink. Drinking too many sports drinks actually has a negative effect as it’s just too much sugar. One good drink is Propel water.

After the race…

• Get some water at the finish line or at camp, then drink your sports drink. Again, you’ll want to bring both water and a sports drink & snack.

• After your event do a 5-minute cool down jog around the football field or the track.

• Stretch again at home!

• Post-race meals should contain carbohydrates and protein (which will rebuild your damaged muscles from the race).

• Post-race meals should be within 2 hours of the race. So…make your high-carb, high-protein meal your dinner when you return home Saturday!

• After a week of healthy eating, you can splurge a little Saturday night. But make sure the week is filled with healthy meals before you treat yourself!

PARENTS/ATHLETES

MEET INFORMATION:

• Scoring will be 10-8-6-5-4-3-2-1

• They will be using an FAT (electronic) timing system

• Girls 4 x 800 starts at 9:30 a.m., followed by boys

• All other events start at 10:15 a.m.

• Order of Events is the same

• The meet will run on a rolling schedule, meaning they will start the next event as soon as the previous event has concluded

• Locker rooms will NOT be provided, but restrooms will be open

• Warm-ups are not allowed on the football field (we'll see if we can use the perimeter of the field)

• $7 per ticket (kids 4 & under free) - All tickets must be purchased online as there will be NO CASH SALES at the Gate

• ONLINE TICKETS CAN BE FOUND HERE: TICKETS

ATHLETES

FINAL REMINDERS:

• Dress in layers, bring rain gear, hat, and gloves

• Bring an extra pair of socks and shoes

• Bring a bag to wrap your gear

• Bring a blanket

• Bring money for concessions

• Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)

• Cool-down with your teammates after your races

DISTANCE LINE-UP:

• GIRLS 4x800 Relay

• Gianna Brannen

• Marissa Craig

• Sadie Siefert

• Carlynn Seedhouse

• BOYS 4x800 Relay 

• Daniel Muckerheide

• Tommy Carone

• Brock Baughman

• Asher Rudnicki

• GIRLS 1600M Run

• Gianna Brannen

• Marissa Craig

• BOYS 1600M Run

• Asher Rudnicki

• Daniel Muckerheide

• GIRLS 400M Dash

• Emma Sonnhalter

• Siena Laufer

• BOYS 400M Dash

• Aden Baisden

• Adam Walker

• GIRLS 800M Run

• Sadie Siefert

• Carlynn Seedhouse

• BOYS 800M Run

• Tommy Carone

• Brock Baughman

• GIRLS 4x400 Relay

• Marissa Craig

• Emma Sonnhalter

• Claire Chervenak

• Siena Laufer

• BOYS 4x400 Relay

• Aden Baisden

• Adam Walker

• Asher Rudnicki

• Daniel Muckerheide