Strongsville Elite Meet & Midview Dual Meet

Here's information regarding tomorrow's meets. If you are NOT listed below, you will be competing at the Midview dual meet in Avon Lake.

Dual Meet Participants:

• I probably won't be at this meet
• You can participate in any event you'd like, but I'd pick two distance events
• Try to put together a 4x800 & 4x400 if you can!

Strongsville Elite Meet Participants:

MEET INFORMATION:

• Bus leaves Learwood at 1 p.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

• 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

• Warm-ups may be allowed on the football field (they don't say we can't)

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

• All tickets are $6 - All tickets must be purchased online or at the gate via credit card. There will be NO CASH SALES at the Gate

• ONLINE TICKETS CAN BE FOUND HERE: https://strongnet.hometownticketing.com/embed/all?tile_item=5

ATHLETES

FINAL REMINDERS:

• Dress in layers, hat, and gloves

• Bring rain gear

• Bring a blanket

• Bring an extra pair of shoes/socks

• 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

• Luna Deasy

• Claire Donovan

• Anna Liller

• Kaitlyn Warner

• BOYS 4x800 Relay 

• Ben Mars

• Holden Pilkington

• Liam Fritz

• Luke Gunter

• GIRLS 1600M Run

• Anna Liller

• Claire Donovan

• BOYS 1600M Run

• Holden Pilkington

• Liam Fritz

• GIRLS 400M Dash

• Kaitlyn Warner

• Luna Deasy

• BOYS 400M Dash

• Ben Mars

• Dylan Balogh

• GIRLS 800M Run

• Sadie Siefert

• Amira Owens

• BOYS 800M Run

• Cam Franks

• Nick Evilsizor

• GIRLS 200M Dash

• Kaitlyn Warner

• GIRLS 4x400 Relay

• Luna Deasy

• Payton Ford

• Carolyn McVey

• Bianca Craig

• BOYS 4x400 Relay

• James Garrison

• Ben Mars

• Holden Pilkington

• Conall Gannon

WARM-UPS & ORDER OF EVENTS

• Warm-Ups begin 2 events prior to your event
• Pay attention to the order of events
• Stay active, no standing around…if you’re still waiting around go through warm-ups again

Warm-Up #1 - First Event	Warm-Up #2 & #3 - 2nd & 3rd Events	Cool-Down After Every Event
1. 2 laps light build-ups      around football field 2. Max 75% speed      end-zone to end-zone (100+ yards) 3. Walk from sideline to      Sideline 4. Form-Drills (20 yards out      and back):     High Knees     Butt Kicks     Frankensteins     Toe Touches     A-March     A-Skip     B-Skip     Cariocas     High Knee Pull-Ups     Lunges     Reverse Lunges     Skip for Height 5. Event-Specific Prep:     Jumps Approaches     Hurdles     Block Work     Exchanges 6. Static Stretches 7. Right before your race:     3 x 20 meters at 90% effort	1. Cool-down on field      after first event 2. 4 x 50M at 75% effort on      field 3. Walk from sideline to      Sideline 4. Form-Drills X 2 (20 yards      out and back):     High Knees     Butt Kicks     A-March     A-Skip     B-Skip     Cariocas     Skip for Height	1. One lap walk around      perimeter of football field 2. Static Stretch 3. Rehydrate & Refuel:     Light snack (granola bar,      fruit, protein bar, etc.) 4. Water (no sports drinks)

ORDER OF EVENTS

4 x 800 Relay

100 Hurdles/110 Hurdles

100 Meters

4 x 200 Relay

1600 Meter

4 x 100 Relay

400 Meter

200 Hurdles

800 Meter

200 Meter

4 x 400 Relay 

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:

• Bus leaves Learwood at 7:45 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

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

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

• All tickets are $6 - All tickets must be purchased online or at the gate via credit card. There will be NO CASH SALES at the Gate

• 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

• Amira Owens

• Bianca Craig

• Sadie Seifert

• Kimi Johnson

• BOYS 4x800 Relay 

• Aidan Diamond

• Nick Evilsizor

• Padraig Moses

• Carson Brown 

• GIRLS 1600M Run

• Anna Liller

• BOYS 1600M Run

• Liam Fritz

• Josh Neipp

• GIRLS 400M Dash

• Kaitlyn Warner

• Payton Ford

• BOYS 400M Dash

• Ben Mars

• Nick Evilsizor

• GIRLS 800M Run

• Anna Liller

• BOYS 800M Run

• Padraig Moses

• Josh Neipp

• GIRLS 200M Dash

• Kaitlyn Warner

• GIRLS 4x400 Relay

• Payton Ford

• Bianca Craig

• Sadie Seifert

• Kimi Johnson

• BOYS 4x400 Relay

• Conall Gannon

• Ben Mars

• Liam Fritz

• Aidan Diamond