Thursday, September 18, 2014

Cloverleaf Week

Cross Country Athletes & Parents:

Here’s our weekly update:

Cross Country Athletes & Parents:

First, congratulations on participating in the 1st Annual A.L. Fun Run! While the weather didn’t cooperate with us in the morning, it was still fun. According to our measurements, the course was about 1.91 miles in total length. The winning team was the NO NAMES!

1st ANNUAL AVON LAKE FUN RUN RESULTS

Champions     NO NAMES                                         110 points

                        The names of the ‘No Names’          
Tyler Stepak   
                        Natalie Miller
                        Cole Sparker
                        Melanie Carr
                        Patrick Neipp
                        Catherine Arebaugh
                        Owen Bornhorst

Runners-Up    Flying Fergatis                                    124 points

3rd place          My Name Is…                                      152 points
4th place          Teenage Mutant Ninja Turtles           160 points
5th place          Team ‘Death’                                      164 points
6th place          Shin Splinters                                      169 points
7th place          A.L. Dragons                                        197 points
8th place          Team 9                                                202 points
9th place          Uni-Bacon-atis                                    209 points
10th place        Killer Kats of Kandy Land                    229 points

·         Parents, we still have a surplus of paper plates, plastic cups, plastic silverware, napkins, and drinks for the dinners. Just stop by my room (404) to pick up what you need!
·         Apparel: any issues, see Coach Walters. We passed out apparel on Wednesday, but a lot of kids left their new clothes in her room. Stop by to claim your gear!
·         Lost & Found: we have missing items in our classrooms. Please stop by again to claim your items! Any lost items, by the end of the season, will be donated to charity.
·         We have added a meet to our schedule! The Clague Park ‘Fun Run’ is scheduled for Wednesday, October 7th, at Clague Park in Westlake. We will be running with Amherst and Westlake. This is an additional meet that the three teams schedule each year—our little tradition. The race is 1.5 miles long and the kids LOVE it! We’ll post times for this in the near future.
·         Just a heads-up…very soon we will need to know who is willing to go to the OHSAA Middle School Cross Country Championships. We can take a maximum of 40 athletes: 10 Boys’ Team/10 Girls’ Team/10 Boys’ Open/10 Girls’ Open. The race is a week after the SWC Championship (Saturday, October 18th). We’ll talk to the team about this but we need to know who can make this meet so we can take as many kids as we can, without leaving anybody out who would want to go!
·         I’m going to send out our Cheat Sheet here!

Cloverleaf Information:

·         We will meet at Troy at 6:15 a.m.
·         We should return around noon.
·         This meet is where we take a lot of the OPEN runners and bump them up to TEAM status. Team runners will run a workout with me, then cheer on their teammates. Any TEAM runner we rest will get their spot back for the Upper Sandusky race. We want to rest some runners who need it, while still allowing other runners to run TEAM this week. All runners are expected to be in attendance!
·         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 be on baumspage.com!
·         Weather looks great! For the first time in a few years, it looks like it will be sunny and dry (much to the disappointment of the kids).
·         Parents, this race usually charges an admission fee.
·         Concessions and t-shirts will be available.
·         This race is held at Cloverleaf High School (8525 Friendsville Road, Lodi, OH 44254).
·         Here’s the schedule:

9:00 a.m.         Girls Team
                        Mackenzie, Liz, Elle, Liv, Caroline, Ava, & Abby Baird
9:20 a.m.         Girls Open
                        All other girls
9:45 a.m.         Boys Team
                        Jacob Nasr, Ryan Keller, Brandon, Jacob Morris, Danny, Owen, Michael Mandel
10:05 a.m.       Boys Open

                        All other boys

Wednesday, September 10, 2014

Week of Avon Meet

Cross Country Athletes & Parents:

Here’s our weekly update:

  • Great job at Tiffin last Saturday! That was our best overall finish. Our girls came in 7th place overall, and our boys came in 3rd place out of 42 teams! Our open races were amazing! Our girls came in 13th place out of 25 teams, and our boys won their open race, coming in 1st place out of 27 teams!
  • If you still want to get a jacket, just let Coach Walters or Coach Rocco know on Friday.
  • FYI parents: I've got a lot of supplies for the Friday Night Dinners in my classroom. Feel free to stop down and pick up any needed items before our next dinner.
  • Speaking of which, there will be no Friday Night Dinner this Friday. Our next dinner will be next Friday, September 19.
  • We will be having our 1st Annual Intra-Squad Meet this Saturday. We will be leaving TROY at 8 a.m., and should return between 10:30-11 a.m. We are going to LCCC. Coach Walters and I are organizing this event. It will be very low-key, but we would welcome a few parents to help out at the finish line. We'll need help organizing the runners into our 'chute' and we'll also need to assign place cards to each runner. We would also need a timer at the finish line to yell out times for our runners, as we won't be able to write down all the times (the course will be less than 2 miles, FYI). So, if you're interested in helping, please be at LCCC between 9-9:15 a.m. This should be fun!
  • Injuries…please let us know! The trainer at the high school is very good, very nice, and…she’s very free. It doesn’t cost you anything to go see her. Although, Coach Arebaugh’s really good at diagnosing problems and he’s good at treating them (better than me). So let us know at the end of practice, or head up to the Athletic Office at the high school after school to see if Miss Reading can assist you! If she’s not in the trainer’s office she’ll be on the football field but she said you can meet her there too.

Avon Cross Country Course of Courage (ATHLETES):
  • The Avon Meet on Thursday is going to have a lot of great competition. This is a perfect opportunity to practice racing with our SWC competition!
  • We will be leaving Learwood at 3:15 p.m. and we should return around 7:30 p.m.
  • Bring a healthy snack to eat after school on Thursday! Also, bring extra water for the meet.
  • Right now, weather looks cool and dry (at least for the meet).
  • Results will be posted on baumspage.com for this meet.
  • This week's cheat sheet:  Click here.

Avon Cross Country Course of Courage (PARENTS):
  • The course will be held at 3701 Veterans Memorial Parkway Avon, OH 44011
  • Races start at the west end of the park (by fields #6 & #7)
  • We've been told that the course is slightly different that last year's...if you remember last year's course, the start and finish were on opposite ends of the park. So, essentially, you had to run the length of the course to see the race. We'll have to find out what it's like this year!
SCHEDULE:
  • Boys Team – 5:00 p.m.
Michael Kuban
Jacob Nasr
Charlie Krause
Ryan Keller
Joey Carson
Hunter Hall
                Brandon Holton
  • Girls Team – 5:25 p.m.
Lauren Davis
Maggie Brion
Elena Stojanovski
Mackenzie Tyson
Alyssa Whalen
Lucy Ross
Elle Dils
  • Girls Open – 5:50 p.m.
All other Girls!
  • Boys Open – 6:15 p.m.
All other Boys!


Thursday, September 4, 2014

Tiffen Week

Cross Country Athletes & Parents:

Here’s our weekly update:

  • We had an awesome meet last week! Our boys’ team had a commanding win at the A.L. Earlybird, and our girls’ team came in 2nd place to what probably is the best CC team in the state of Ohio.
  • Execution was phenomenal! We set up camp, broke it down, and supported each other throughout the entire meet! Our goal this week is to keep up this consistency.
  • Picture Day for athletes is Tuesday, September 9th! We will remind all athletes of this at practice. Please bring your shirt, shorts, and jacket for our team and individual pictures.
  • If you still want to get a jacket, just let Coach Walters or Coach Rocco know at the team dinner on Friday.
  • Attention parents: thank you for bringing the extra water to my after the team dinners. I’ve been purchasing water for the kids on really hot days/hard workouts, and the extra water is used for this purpose as well. If you want to continue dropping off extra supplies from the Friday Night Dinners, I’ll make sure the kids received them sooner or later this season.
  • We will be holding practice at Cahoon Park tomorrow, Thursday, September 4th. We’ll be leaving between 3 – 3:15 p.m. and we should be back at 4:45 p.m.
  • Injuries…please let us know! The trainer at the high school is very good, very nice, and…she’s very free. It doesn’t cost you anything to go see her. Although, Coach Arebaugh’s really good at diagnosing problems and he’s good at treating them (better than me). So let us know at the end of practice, or head up to the Athletic Office at the high school after school to see if Miss Reading can assist you! If she’s not in the trainer’s office she’ll be on the football field but she said you can meet her there too.

Tiffin Carnival Information (ATHLETES):

  • Okay, SWC Preview was about seeing what we’ve got and what everyone else has in our conference (Southwestern Conference). Avon Lake Earlybird was our first big meet, and our home meet. Tiffin Carnival is all about SIZE! It’s the biggest meet we’ll attend this year! We get to compete against schools we won’t see again for the rest of the year! The best advice for this week: enjoy it! You’ve just got to experience it.  
  • We will meet at Troy at 9:15 a.m. Saturday, and we should return between 5:30 – 6 p.m.
  • Eat a good breakfast for this one! You don’t have to wake up super early. Parents, kids should pack a good, healthy lunch as they will be eating their pre-race meal once we get to Tiffin. Food high in carbohydrates are preferred. Remember that food helps build up the necessary glycogen, which produces the energy needed in races. Pasta, whole wheat bread, bagels, cereal (Cheerios…but watch the bus floor because you’ll be the one cleaning it up), apples, bananas, grapes, orange juice (limited quantity), yogurt, 1 chocolate cookie…these are examples of good food to bring as part of your lunch, which is vitally important as that is your pre-race meal.
  • We want to eat our pre-race meal (lunch) 2-4 hours before our race. So we’ll let the team know when they should eat.
  • Bring a healthy snack home, along with enough to drink. You’ll need something before your race, something after (water AND sports drink). You can also bring money and buy some unhealthy food after your race.
  • Again, we’ll be stressing healthy eating/drinking this season. But it’s good to have one ‘cheat’ meal a week…maybe make the pizza you eat after the race that reward for a week of healthy eating. We have been talking to the team about eating an ‘unhealthy’ meal after their race on Saturday, but keeping it healthy Sunday – Friday.
  • Right now, the weather says it’s about a 90% chance of rain. So…bring rain gear, hat, wrap your gear in your duffel bag in plastic (to keep it dry), and bring sandals to wear on the ride home! It’s a long ride home, and you’ll want your feet to be dry.
  • Results will be posted on baumspage.com this year (it’s different than last year).
  • I’m also including the Tiffin Meet Cheat Sheet for this week. Make sure to study this!  Click here to read it. 

Tiffin Carnival Information (PARENTS):

  • Information from Tiffin’s website can be found here: http://www.tiffin.k12.oh.us/Athletics/Cross-Country-Carnival/
  • We will meet at Troy at 9:15 a.m. Saturday, and we should return between 5:30 – 6 p.m.
  • Make sure kids get a healthy breakfast and that they pack a healthy lunch (plus more food than normal…it’s going to be a long day).
  • There will be food and t-shirts available.
  • Watch the time…it is very hectic parking at this meet, since it’s so large. We try to get there a little early so kids can eat, and so we have enough time to find a place to set up camp. Plus, the buses have to wait to get into the park, so it takes time. I would leave earlier than what your GPS says so you’re not rushed!
  • The race is held at Hedges-Boyer Park (491 Coe Street, Tiffin, OH).
  • The meet managers encourage spectators to enter the park using the rear entrance off Summit Street and to park at the bottom of the park. You have to walk to the start/finish (pretty much the same place), but it’s worth it as you’ll end up sitting in your car if you try entering the top of the park (they stop traffic during races).
  • The map for this race is really hard to read, but this is the one on the school website: http://www.tiffin.k12.oh.us/documents/Sports/ccc/CC%20Carnival%20Course%20Maps..pdf

The start is naturally a good place to be, then turn left, as the kids will run out, turn left, and come back. Then, if you can jog (or walk fast) to the softball field and/or woods, that’s another good place to be. Then find a good spot at the finish! There are a lot of people there so maybe get a little away from the finish…lining up along the last turn to the finish isn’t bad…the kids will be able to see and hear you there.

SCHEDULE:

  • Boys Team – 1:05 p.m.

Michael Kuban
Jacob Nasr
Charlie Krause
Jake Meier
Hunter Hall
Abud Salem
Ryan Keller

  • Girls Team – 1:50 p.m.

Lauren Davis
Maggie Brion
Liz Murdkock
Mackenzie Tyson
Elena Stojanovski
Olivia Crimaldi
Lucy Ross

  • Boys Open – 2:15 p.m.

All other boys!

  • Girls Open – 2:40 p.m.

All other girls!


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