Monday, September 18, 2017

AVON LAKE-AMHERST FUN RUN

Cross Country Athletes & Parents:

Tomorrow we will be holding the 3rd Annual Avon Lake-Amherst Fun Run at ALHS/Kopf Reservation. Here's important information regarding the race:
  • Athletes are to bring their uniforms, normal running shoes (no spikes), two bottles of water (one for after the race, one for the dinner afterward), and normal apparel to wear pre- and post-race.
  • Runners will change after school, eat their snacks in Coach Zane's room, and then will be bussed to the high school. Bring everything with you! We will not be returning to Learwood.
  • We will bus athletes on a rotational basis. One bus will shuttle athletes...we will try to get all boys on one bus, all girls on the other. Please be patient and flexible! It's a short bus ride (5 minutes), so let's try to get everyone over to the high school as soon as possible!
  • We will meet between AL Memorial Stadium & the baseball field--the same place where we held the Mock Meet this summer. Parents, the start and finish are the same place!
  • It's not a 'fan-friendly' course...so we apologize in advance. It's a fun route for the kids, and top runners will get candy instead of medals.
  • The race will be an informal 1.8-mile loop through Kopf Reservation. Parents, we may need helpers at a couple of spots to help guide runners. Our runners should know where they're going, but the Amherst kids will need help!
  • Runners: we will be asking you to help walk the course with Amherst runners!
  • After the races are completed, we'll meet in the ALHS Commons area for a pizza dinner. The dinner will last from about 6 - 6:45 p.m.
  • Since we are holding this event in Avon Lake, you can leave with a parent after it is completed. There is no need to sign out, and kids will be picked up from the high school.
  • Here's the schedule for tomorrow:
                 4:20 - 8th grade girls

                 4:40 - 8th grade boys

                 5:00 - 7th grade girls

                 5:20 - 7th grade boys
 
See everyone tomorrow!

Sunday, September 17, 2017

MONDAY, SEPTEMBER 18th PRACTICE CANCELED

Cross Country Athletes & Parents:

Practice will be canceled on Monday, September 18th. A few things to note:
  • Runners MUST run some time today, Sunday, if they have not already done so! Runners must get in 22 - 32 minutes of running.
  • Tomorrow, runners must run 15 minutes EASY! We have a race (Amherst-Avon Lake Fun Run) on Tuesday, so make sure you get a short run in, stretch, and be ready to go on Tuesday!
  • We have 3 hard weeks of practice to go--our ultimate goal is to peak at SWC Championship, and this week should be a tough week! Make sure you are contributing to your training these next two days!
In addition to training both today and tomorrow:
  • We are planning a pizza party with Amherst after Tuesday's Fun Run.
  • Amherst is ordering pizza for this event, so you MUST turn in your $3 to Coach Rocco MONDAY MORNING before school starts (7:40 - 7:55 a.m.). I will be in my classroom (404). No $ = No Pizza!
  • I'll post information regarding the Fun Run tomorrow.
Thanks! See everyone Tuesday!

Wednesday, September 13, 2017

AVON

Here’s our weekly update:
  • Great job at Tiffin last Saturday! The boys came in 2nd place out of 41 total teams, and the girls came in 6th out of 40 total teams.
  • Both our OPEN teams won on Saturday! Boys OPEN won out of 28 total teams, and the Girls OPEN won out of 22 total teams.
  • There will be no Friday Night Dinner this Friday. Our next dinner will be next Friday, September 22nd.
  • Athletes are encouraged to run one of the weekend days this weekend. Athletes can:
1.       Run 22 – 32 minutes on their own one day (rest the other day)
2.       Run the AL Back-to-School 5K on Sunday
3.    Run in another road race over the weekend

Avon Meet (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 3:50 p.m. and we should return around 7:30 p.m.
  • Weather looks great! Bring sweats, 2 bottles of water, a sports drink, a snack, and some money. They will be selling food & shirts at this race!
  • We’re including a course map.
  • Results will be posted on baumspage.com for this meet. 
Schedule:
          Boys Team – 5 p.m. NOTE: some athletes are sick this week so be ready to step in!
Andrew Crooks, Matthew Kuban, Matt Henry, Ben Tyson, Paul Osborn, James Spear, & Adam Dixon

          Girls Team – 5:30 p.m. NOTE: some athletes are sick this week so be ready to step in!

Riley Mullen, Alli Starr, Allison Matovic, Erin Boland, Hannah Nieschwitz, Madison Buike, & Alaina Okuma

          Girls Open – 6 p.m.
          All other girls!
 
               Boys Open – 6:30 p.m.
All other boys!
 
Avon Meet (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)
  • Coach Zane will have the sign-out sheets with him--same as last week, he'll be at the start/finish, then camp when all races are complete!

Friday, September 8, 2017

TIFFIN

Here’s our weekly update:
  • We had an awesome meet last week! Both boys & girls won our meet, the A.L. Early Bird! It's been a great start to our season.
  • 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, and to be there for our teammates!
  • Attention parents: we’ve got some extra supplies for future team dinners—I’m keeping everything in my classroom. Please feel free to go to my room to get what you need for the Friday Night Dinners! Everything is in the back of the room. There is extra water as well, I was planning on taking some of it to Tiffin for the kids.
  • We have a bunch of missing items from last week's meet—shirts, shorts, pants, water bottles, and other various items. The kids have been great about picking everything up and keeping our campsite clean…but we still need to claim our own items. The CC Lost & Found is in my classroom (404), by the windowsill.
  • Injuries…please let us know! Let us know at the end of practice, or head up to the Athletic Office at the high school after school to see if Mr. Yonkoff can assist you. his office is right by the weight room/wrestling room, and he's available 2 - 3:45 p.m., Monday-Thursday.
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 looks perfect! You might want to bring sandals to wear on the ride home, if your feet happen to get wet. It’s a long ride home, and you’ll want your feet to be dry.
  • Results will be posted on baumspage.com.
  • Tiffin Carnival Cheat Sheets are ready! We'll pass them out to the team.
Tiffin Carnival Information (PARENTS):
  • Information from Tiffin’s website can be found HERE
  • 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). This is better anyway because Coe Street will be PACKED!
  • The map for this race looks like it’s a lot better than last year. I’ll print out copies for our team, but you can access it HERE.
  • 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.
         Matt Henry
         Matthew Kuban
         Ben Tyson
         Paul Osborn
         Adam Dixon
         James Spear
         Ryan Morton
  • Girls Team – 1:50 p.m.
        Alli Starr
        Riley Mullen
        Allison Matovic
        Erin Boland
        Helena Byers
        Hannah Malbasa
        Lucy Shepard
  • Boys Open – 2:15 p.m.
         All other boys!
  • Girls Open – 2:40 p.m.
         All other girls!

Thursday, September 7, 2017

A.L. Back-to-School 5K Run, Sunday 9/17

Athletes & Parents:

We are offering an optional racing opportunity this season, the 2nd Annual Avon Lake Back-to-School 5K Run. It will be held on Sunday, September 17th, at Avon Lake High School at 9 a.m. (Registration/Packet Pick-up will be 7:30 a.m.).

Athletes will have to individually register for this event, and parents are also welcome to run (or participate in a 1-mile walk). Registration can be found HERE. Learwood MS athletes can enter the code LEARWOODXC to get $10 off. Athletes are encouraged to wear their school-issued jerseys, but do NOT wear spikes for this event!

This is an optional event for runners to participate in--if you cannot attend it, let us know at practice next week and we'll set up an alternate workout for that weekend.


Thanks and Go Avon Lake!

Sunday, September 3, 2017

SUNDAY 9/3 WORKOUT

Athletes:

First, great job yesterday! Helping each other with the chips, breaking down camp, supporting teammates...it was all awesome! Keep up the good work, and keep working hard this week!

Here's your workout for today:

     18 - 28 - 38 minutes (or something in between those times).

Tomorrow, take the day off. Tuesday is speed work (it'll be tough).

See you guys Tuesday!

Friday, September 1, 2017

END-OF-SEASON VIDEOS

Parents:

If any of you are photographers out there, or if you'd like to take some videos of the team, let me know. I can ask Mrs. Walters (SS teacher) to put together an 'End-of-Season Video' for the team...traditionally we like to show it the week of SWC Championship.


Email me (rob.rocco@avonlakecityschools.org) if you're interested and I'll contact Mrs. Walters about this...unless any of the parents would be interested in putting something together.

I'm including some videos from seasons past:

BOYS 2016:



GIRLS 2016:

https://drive.google.com/file/d/0B6jT3RAsve-dWEpGRjVPRXBCZU0/view?usp=sharing


BOYS 2015: Boys' Video 
GIRLS 2015: Girls' Video