Attention all Cross Country & Track and Field Athletes:
Our off-season running club will be starting the week of
November 11th. Running club is for all distance runners and
sprinters who are getting ready for the upcoming Track & Field season. All
distance runners are required to run 3 times a week for 20-30 minutes a session,
from now until the start of Track & Field season. If you can’t make any of
the sessions throughout the winter season, make sure to run on your own, run on
a treadmill, or do some elliptical work! It is mandatory, even if you’re in a
winter sport, that you run 20-30 minutes, 3 times a week.
Here is the schedule for our first couple of weeks. In
addition to this schedule, please go to the Learwood Cross Country Blog Site
3 – 4 p.m.
3 – 4 p.m.
10:15 – 11:30 a.m.
3 – 4
3 – 4
10:15 – 11:30 a.m.
We will meet in Coach Rocco’s room (404) each day. Please
dress in layers, bring a snack & water, and wear a hat and gloves! Also
make sure to arrange for transportation home at 4 p.m. each day. If you have
any further questions, please see Coach Rocco in Room 404.
Congratulations to the Shoregals on their SWC Championship! That may be the most exciting race I’ve ever seen. While we talked about our assignments, what to do and when to do it, and who to run with, it really comes down to execution. You girls believed in yourself, you believed in the work you did this season, and, maybe most of all, you believed in each other. We are proud of what you’ve done, and you should be proud of yourselves!· Congratulations to the Shoremen on being SWC Runners-Up! I know you guys were disappointed in coming in 2nd place, but you shouldn’t be. There’s nothing you could have done—you did your absolute best. That’s all anyone can ever ask of a person, or a team. Putting this finish in perspective, the Shoremen runners have come in 1st or 2ndplace at SWCs in 8 of the past 9 years. That’s awesome! The varsity boys’ team just won their 5th consecutive SWC Championship, and you guys are continuing the tradition of fielding tough Avon Lake cross country teams. It all starts at Learwood!· Please turn in uniforms to Room 404! I am going to be washing all uniforms and doing inventory starting next week. If you haven’t turned in your uniform yet, please place it in a bag and label it with your name.· Starting next week, you need to take a break! One of the problems distance coaches have with good teams—and we have two really good teams—is getting those teams to rest. Rest is important! Take 3 weeks off of running, starting next week. No running! This is ‘Couch Potato’ time, where you have permission to be a lazy kid for three weeks. Eat what you want, play other sports, sit on the couch and watch television/play video games. Time to rest!· Learwood Running Club starts the week of November 11th. If you are not involved in a winter sport, or if the winter sport you are involved in does not conflict with Running Club, then you need to start running the week of November 11th. We will meet 3 days a week, after school, from 3 – 4 p.m. We will definitely be done by 4 p.m. We will also meet on some Saturdays and we’ll start advertising road races as well. Running Club starts in November and goes until February, when Track & Field conditioning begins. It is important for runners to run in the off-season! Nothing crazy, but you want to get out there after your rest period. We’ll be running outside so dress for the weather!· I’m updating the Cross Country bulletin board with our new individual and team records. Parents, if you have any pictures you can bring, I’ll laminate them and put them up. I don’t have any pictures myself so anything you can give me would be great. The pictures we currently have are from 2 years ago!· Thanks for a great season! This season has worn me out more than any other, but it’s also been one of the most fun! Thanks for being such great kids, and thanks go out to all the parents for all your help, donations, and patience this season! We’ll be updating the blog every couple weeks with our Running Club dates/times, races, and workouts!
OHSAA Middle School Invitational
· Bus leaves TROY at 6:45 a.m. Be there at 6:40 a.m., and be ready to sleep on the way down. We’re only taking one bus!· We should return between 5 – 6 p.m. We plan on stopping for food on the way back home, but we should definitely be home before 6 p.m.
· Dress for the weather! Right now it looks like it will be 50 degrees, with a 40% chance of rain. These will be the coldest temps of the season! Dress in layers. Bring at 2-3 pairs of socks, a pair of dry shoes you can keep on the bus to change into on the way home, and rain gear if you have it (I’ve got home-made ponchos from clear plastic bags should you need it). Hats and gloves are good too!
· Bring extra food/water. I’ve got extra water but you’ll want to snack when we get there so bring some food and a sports drink!· Bring money! You might want to buy apparel when you get there, and we’ll be eating on the way back.
· Here’s the course map: http://www.baumspage.com/cc/ccframe.php?path=http://www.ohsaa.org/sports/cc/Pre-Season_Invitational/JH/JH_RaceAssignments.html
Here’s the race schedule for tomorrow:
BOYS OPEN 11a.m.
GIRLS OPEN 11:30 a.m.
BOYS TEAM 12 p.m.
GIRLS TEAM 12:30 p.m.
BOWLING MONEY IS DUE TOMORROW (THURSDAY) $12.00 in a sealed envelope with athlete's name on it!!! You may be able to run like a champion but can you bowl like a king?
go! This is the final week of the season.
Please check Coach Walters’ room for any missing items!
At the end of our season we’re going to place all missing items in Learwood’s
Lost & Found.
Parents, while this final race is centrally located, make
sure to remind kids to stick together!
Time to get some rest! Eat healthy this week, drink a
lot of water, stock up on sleep (9 hours, 15 minutes a night), and STRETCH
before bed! Avoid soda, junk food, and limit sweets to one dessert a day!
Remember, it’s not what you do Friday night, it’s what you do this whole week.
Parents and athletes: typically athletes like to
toilet paper my house the Thursday before SWCs. But, there’s a lot of
construction on my street and my front yard is a mud pit with the sewer
separation project. I think we should skip this tradition this year. Maybe
Coach Arebaugh will allow his house to be toilet papered! He said he likes
toilet paper in his yard, it was weird but that’s what he said to me.
Bowling Reminder: after SWCs we meet at Spevock’s
Bowling in Avon Lake. We’ll be bowling from 4 – 6 p.m. Make sure Coach Walters
has the $12 by Thursday of this week! Cash only please! Athletes, please bring
your uniforms/jackets to bowling. The coaching staff will be collecting
uniforms/jackets. Don’t worry about washing them, we’ll do that!
Parents: I’ve updated the bulletin board with our
records. I am going to re-update it and laminate the Avon Lake SWC History,
plus boys’ and girls’ records at Learwood, after our season. If you have any
new pictures to print out and post, let me know and we’ll decorate it after
I’m including Avon Lake’s SWC History here. Take a
look at what athletes have done over the last 20 years!
Bus leaves at Troy at 12:10 p.m.
Boys run at 1:30 p.m.
Girls run at 2 p.m.
SWC Awards Ceremony at 2:30 p.m. Top 7 runners (All-SWC)
will be recognized, then Top 8-14 runners (2nd Team All-SWC) will be
recognized, then the SWC schools will be recognized.
There is an Elementary Race at 12:45 p.m. It’s 800 meters
and it’s open to any young athlete in the SWC! If interested, Cathy Juergens at
Troy is registering athletes (firstname.lastname@example.org).
SWC apparel will be available!
We’ll leave around 3:15ish.
Once we return to Avon Lake, go home, shower, then come bowl
with your team (don’t forget your uniforms if you’re not running at the OHSAA
I’m posting the final Cheat Sheet of the season! Thanks for
a great year!
Middle School Championship Meet
This meet will be held at Waggoner Road Junior High School
in Reynoldsburg, OH
Approximate departure will be 6:45 a.m. We should return by
4 p.m. (probably later if we stop to get something to eat)
Boys Open 11:00 a.m.
Girls Open 11:30 a.m.
Boys Team 12:00 p.m.
Girls Team 12:30 p.m.
We have to finalize who’s going to this race…we’ll talk to
the team Thursday and/or Friday about this (after we discuss SWCs)
5. Bring uniform to the bowling alley. Does NOT need to be washed. (Unless you are going to the 10/19 meet.)
Cross Country Athletes & Parents:
Here’s our weekly update:
Parents, please remind your kids about the importance of
ALWAYS sticking together at meets. We stress this as a coaching staff prior
to every meet, but if you could talk about the importance of athletes always
sticking together, that would help. We want athletes together at all times.
Whenever athletes go cheer on other runners, use the restroom, go to
concessions to buy something, or warm-up/cool-down, we tell them they must be
with someone else from Avon Lake. If you could reinforce this concept we would
greatly appreciate it!
We need to know who’s going to the OHSAA Middle School
Cross Country Championships! Please sign up on the blog site so the
coaching staff can appropriately register runners for this race.
Time to eat healthy, drink plenty of water, and stock up
on rest! Our hard workouts are over for the year. It’s time to rest, we are
beginning to taper. Taper…this is one of the greatest words in an endurance
athlete’s vocabulary. For this last week, avoid all soda, eat very healthy
foods, drink plenty of water, get a LOT of sleep (middle schoolers need to
average 9 hours 15 minutes of sleep a night), and STRETCH after practice, on
Sunday, and before you go to bed each night. It’s not what you do the day
before a race, it matters what you do the WEEK before a race!
Movie Night is tonight (Friday, October 4th).
We will be watching the Karate Kid (1984 version)! For my money, this is the
best movie about a kid who learns karate, probably ever. In fact, it’s my
favorite movie of all-time. Parents, this is a PG-rated film, but there are no
inappropriate scenes (it’s played on the ABC Family Channel all the time). We
will be watching it after our Friday Night Dinner in the auditorium. We should
be done by 7:15ish, if not earlier. This is an optional activity we plan for
the kids, you do not have to be in attendance!
I’m attaching a copy of last week’s Meet Cheat Sheet
here. Next week’s final ‘Cheat Sheet’ of the year will be passed out at our
final team meeting (either Monday or Tuesday).
Jack Wilhelm Information:
We will meet at DAIRY QUEEN parking lot at 7:45 a.m.
We will return to DAIRY QUEEN around 11:15ish, where we will
get ice cream.
Athletes, the coaching staff cannot afford to buy you all
ice cream (sorry), so make sure to bring money for your ice cream/lunch (this
should be your last ‘garbage’ food you eat until SWCs).
Normal breakfast still
applies, with a light snack both before & after the race. Bring water for
both before and after the race, and don’t forget your sports drink!
Results will NOT be posted
for this race. Times will NOT be posted either. Coach Walters will be
highlighting times on a spreadsheet, which can be tough to do with the large
volume of runners we’ve got, so if you can help out on Saturday please let us
This race is at LCCC. The
same course map is used. We’ve got a link of it on the blog.