Wednesday, August 27, 2014

Early Bird Meet

Cross Country Athletes & Parents:

Here’s our weekly update:

·         We had an awesome start to our competition season last Saturday! The boys won the tie-breaker against Brecksville (who was missing their #3 runner), and the girls also finished in 1st place. Now we have a big target on our backs for the rest of the season. We’ll have to keep working hard to hold off the SWC competition this season.

·         Apparel orders end Wednesday!

·         Just another reminder: bring water and a watch to practice every day! We are working on intervals on the track and don’t always have access to water! We also are working on pacing so athletes need to continue timing themselves on intervals, along with keeping track of normal workout times and making sure we are aware of the ‘normal’ time!
·         Any issues with spikes, please bring them on Friday!
·         Uniforms should be good to go…we should have enough for everyone (barely), and we switched out uniforms last week. Please let us know if there are any issues with uniforms!
·         Parents, the cafeteria was SPOTLESS on Friday! Normally I am there to help clean up, but was busy with uniforms last week. If you need help accessing rags/mops, let one of the coaches know!
·         Athletes seem to be doing pretty well injury-wise, besides a few aches and pains. The big thing we’re noticing is tight calf muscles. We’ll go over some stretches to help with this throughout the week, but athletes need to make sure they are stretching right after practice, at night, and on Saturdays/Sundays. If there is consistent, long-lasting pain, let us know (Coach Arebaugh is awesome at this), as we can help schedule a time to see the trainer at the high school. She’s really nice and the service is free to all Avon Lake athletes. Just email us to let us know.
·         While there is no practice on Monday, there is a Erie Shore Wellness 5K Run on Labor Day, Monday, September 1, 2014.  This race is co-sponsored by CRS and the Avon Lake Sports Hall of Fame.  I have attached the registration form.
Here is the information for Earlybird:
  • We will be meeting at TROY (not Learwood), on Saturday, August 30th, at 6:00 a.m. This is an early one again, but right now weather is a concern (89 degrees, extremely high humidity) so the earlier we can run, the better. Buses leave at 6:05 a.m. We should return even earlier than last week, no later than 10:30 a.m. (probably earlier) at Troy. We will have athletes call to be picked up so parents do not have to wait!
  • We have been talking about HYDRATION for the past several weeks. Please keep hydrating prior to Saturday. The next week and a half look very hot & humid (now that school’s started, summer has finally arrived), so we’ve got to prepare as much as possible!
  • Please remember to pick up your child in a timely manner as coaches have to wait for every athlete to be picked up! So far it’s been great, and we’ll try to make sure we get the kids out at 4:45 p.m. each day (despite the socialization that occurs right after practice).
  • All BOYS run at 8:00 a.m.
  • All GIRLS run at 8:30 a.m.
  • This race will determine who runs TEAM and OPEN at the Tiffin Carnival next Saturday! We will talk about that on Friday!
  • Bring uniform, apparel, running shoes AND spikes (if you have them). You will only wear your spikes for the race. Bring a cell phone, water, your weekly sports drink (just one), and a healthy snack!
  • Last week everyone experienced the ‘wet feet’ associated with running a race so early in the morning. Just a piece of advice, bring sandals to ride home in as you’ll want to dry out your soaking wet feet on the trip home.
  • Another reminder: if you wear compression shirts, shorts, or just regular shirts/shorts underneath your uniform, it has to be BLACK! Also, only one logo on the shirt and NO LOGOS on the shorts! I’ll bring black sharpies to color in any logos, and Coach Walters and I will be at the starting line to make sure everyone is okay.
  •  Parents, if you are taking your child home from the meet please make sure to sign out with Coach Walters at the finish line. Only parents can sign out athletes from the meet!
  •  After the race, results will be posted online at www.baumspage.com. On that webpage, click on Cross Country. Then scroll down to Avon Lake Earlybird (8/30/14). Click there to find out results. Please note: results may not be updated until later in the day that Saturday or perhaps even into the day on Sunday.
  •  Parents, course map this week is the same as last week. It’s best to view athletes running at the start line, at the mile mark (by the tennis courts), and then at the finish. If you really want to cheer kids on where they will totally hear you, the base of the hill is also a good spot (I usually go there…they need some cheerleaders there!). The downside is you might not get to see the finish. These locations are fairly close to each other so you should be able to walk to each location without difficulty! I have extra copies of the course map in my BIG maroon bag (you can’t miss it, it says: AVON LAKE TRACK & FIELD). Feel free to grab one on race day.
  • Athletes, here’s our Meet Cheat Sheet for this week! Awesome start to the season! We are going to have so much fun these next 8 weeks.
Coach Arebaugh
Coach Rocco
Coach Walters

Thursday, August 21, 2014

Cross Country Information

Cross Country Athletes & Parents

This is it! School starts this week! Here’s what’s going on regarding our team:

I am attaching the informational packet passed out at our Parent Meeting last week click here to access it. 

  Another reminder: Bring running shorts, shirt, shoes, long-sleeve t/hoody (for when it gets colder/rains), water (multiple bottles), and a light, healthy snack!

 If you just bought new spikes: bring BOTH your regular running shoes and your spikes this FRIDAY! You can break them in at practice Friday, then change into regular shoes for our team meeting/Friday Night Dinner.

 Our 1st Friday Night Dinner is planned for this Friday, August 22nd! Parents, we will be meeting in the auditorium after our practice for our team meeting, then we’ll head to the cafeteria around 4:45 p.m. Coach Walters and I will help get rags and mops for clean-up.

  Concussion forms need to be completed online.

 We will be outfitting our team uniform-wise today and tomorrow! Any issues with uniforms/jackets, let us know after practice.

 If your athlete is complaining of injury, let me know so we can set up a meeting with the ALHS athletic trainer at the high school. If athletes are not diagnosed with an injury, they are expected to run at practice! So far we’re pretty good but please let us know so we can monitor any issues. We want to peak at the SWC Championship and making sure we are all healthy is the best way to accomplish that goal.

Here is the information for our 1st meet:

We will be meeting at TROY (not Learwood), on Saturday, August 23rd, at 6:25 a.m. Buses leave at 6:35 a.m. We should return between 10:30 – 10:45 a.m. at the same location. We will have athletes call to be picked up so parents do not have to wait!
Please remember to pick up your child in a timely manner as coaches have to wait for every athlete to be picked up.

 All BOYS run at 8:30 a.m.

  All GIRLS run at 9 a.m.

  Bring uniform, apparel, running shoes AND spikes (if you have them). You will only wear your spikes for the race. Also, bring sandals to wear afterward, as your feet, socks, and shoes will be wet! Trust us, it’s a much better ride home if your feet are dry! Bring a cell phone, water, sports drink (just one), and a healthy snack!

 Remember, if you wear compression shirts, shorts, or just regular shirts/shorts underneath your uniform, it has to be BLACK! Also, only one logo on the shirt and NO LOGOS on the shorts! I’ll bring black sharpies to color in any logos, and Coach Walters and I will be at the starting line to make sure everyone is okay.

Parents, if you are taking your child home from the meet please make sure to sign out with Coach Walters at the finish line. Only parents can sign out athletes from the meet!

 After the race, results will be posted online at www.baumspage.com. On that webpage, click on Cross Country. Then scroll down to Southwestern Conference Preview (8/23/14). Click there to find out results. Please note: results may not be updated until later in the day that Saturday or perhaps even into the day on Sunday.

 Parents, we will include a course map on the blog site. It’s best to view athletes running at the start line, at the mile mark (by the tennis courts), and then at the finish. If you really want to cheer kids on where they will totally hear you, the base of the hill is also a good spot (I usually go there…they need some cheerleaders there!). The downside is you might not get to see the finish. These locations are fairly close to each other so you should be able to walk to each location without difficulty!

 Athletes, I’ve attached a ‘Meet Cheat Sheet,’ your cross country homework for the week. Study up! Be ready for Saturday!

Coaches Arebaugh, Rocco, & Walters

Sunday, August 17, 2014

Apparel Orders and Friday Dinners

Apparel Ordering is Now Open


Online Ordering CLOSES Wednesday, August 27th-- NO LATE ORDERS ACCEPTED.  You Snooze--you lose.  

 1. Click here to get to the order form. 
2. Go to the website www.bsnsports.com
3. Click My Team Shop
4.  Click Log in and enter this code shorem5PK
5.  Place your order and pay

Shirt Quote: Avon Lake Cross Country:  We Train like we just have been picked for the Hunger Games. 

Only 22% of our team voted for the team quote.  If you do not like the quote and you didn't vote--well that is on you.  So, no complainers please!!  

NO LATE ORDERS


Friday Dinners

There are still some slots open for our first Friday dinner on August 22nd.  Click here to sign up! 

Wednesday, August 13, 2014

Cross Country Update

First, I would like to thank all the parents for helping out and bringing food to our first Cross Country Kick-Off Picnic.  We had more than enough food and, amazingly, it was like the rain just magically circled around the area until the picnic ended.  It was a great time!

Next Week's Schedule  

8/18 – 8/21
Schedule

Monday 8/18 Rocky River Metro Parks 8:30 a.m. – 11 a.m.

We will be meeting at the caboose at ALHS Track at 8:20 a.m. We’ll take attendance, then we’re off to the Rocky River Metro Parks for hill work. We should be back by 11 a.m.

Tuesday 8/19 Avon Lake High School  8:30 a.m. – 10 a.m.

This is our last (summer) session at the high school!

Wednesday 8/20 Learwood Middle School  3 – 4:45 p.m.

We’ll meet first in Coach Walters’ room, go over the procedures for the 1st day of school, then head out to the track! Please bring water, a watch, and your race day shoes (minus spikes) if you have race day shoes at this time!

Friday  8/21 Learwood Middle School 3 – 4:45 p.m.

                      First day of school!


When school officially starts we really start cracking down on attendance and start inquiring why an athlete has missed practice.  Don't forget, 3 unexcused absences can result in losing a spot on the team.  Practices missed during the summer are all excused.  Please email me if your son/daughter is going to miss practice.  anna.walters@avonlakecityschools.org



 Missing Practice Next Week?  Work Out! 

Thursday 8.14                    20 – 30 minutes light jog
                                                Stretch
Friday 8.15                          5 x 2 minutes threshold run (estimate about 75% max speed)
                                                2 minutes static recovery  
                                                Stretch
Saturday 8.16                     60 minute bike ride
                                                Stretch
Sunday 8.17                        REST! STRETCH!
Monday 8.18                      20 – 28 – 34 minutes light jog (pick your time!)
                                                If you can do any hill work, that would be preferred…if not, this will do!
                                                Stretch
Tuesday 8.19                      22 – 30 – 38 minutes light jog (pick your time!)
                                                Stretch
Wednesday 8.20              6 x 4 minutes threshold run (estimate about 75% max speed)
                                                2 minutes static recovery
                                                Stretch


Voting for Team Quote

Please take a moment to vote for you favorite quote.  You may only vote ONE TIME!  If you attempt to vote more than once none of your votes will count.  You need to be logged on to your ALSTUDENT account to vote.  It automatically records your username.   

Voting closes FRIDAY!!! 




Don't forget the fall sports parent meeting tomorrow night at Learwood--7pm.

Coach Walters

Tuesday, August 12, 2014

Picnic

Cross your fingers and HOPE for the best--we are going through with this picnic.  Bring umbrellas just in case.

Also, if you RSVPed and all the slots were taken--I added more hot dogs and hot dog buns.

Just to forewarn you, the pavilion I reserved accommodates 100 people.  We have 184 that have said YES!  So, you may want to bring lawn chairs/blankets.

Don't forget, each family is in charge of their own beverage.

Just a reminder, this is the first time we planned something like this, so hopefully we have thought of everything.

Thanks for your patience...we really didn't want to cancel but as I am typing this I am getting a little nervous because gray clouds are rolling in.

Coach Walters


Monday, August 11, 2014

Cross Country Picnic Update

I fear that the weather is not going to cooperate for us tomorrow.  If by chance it is storming tomorrow evening we will have to reschedule the picnic.  Coach Rocco and I are trying to determine another date.  UPDATED:  RAIN DATE is Wednesday, August 13th.  Same time, same place! 

We will keep checking the weather and will make a decision by 4:30.  Please check the blog at 4:30 tomorrow.

So far we have 155 people signed up to attend the picnic.

Here is the link to RSVP for the picnic again. Click here.  Access code is 2014cross!

Thanks,

Coach Walters