Thursday, May 18, 2017

2017 Cross Country Sign-Up!

Welcome to the 2017 Avon Lake (Learwood) Cross Country Season!
The coaching staff is glad you're interested in joining the team!

Sign up for Cross Country:
 
 HERE

 
We will be posting a lot of information regarding our summer training, conditioning/practice schedule, and other fun things we're planning for the upcoming season! Please check the site regularly this season!
 
Any questions, please contact Coach Rocco at:
 
 
Thanks and we're looking forward to seeing you soon!

Wednesday, March 8, 2017

Running with Rocco -- March 10th, 18th, & 25th

Attention all Cross Country & Track and Field Athletes:
This is it! The end of conditioning before Track & Field competition begins! We'll be hitting the hills of the Rocky River Metro-Parks these last couple of weeks. All sprinters & distance runners are encouraged to attend these sessions. We'll meet at the ALHS Track (by the caboose), and we'll take a bus to and from the metro-parks. Dress in layers, bring a hat & gloves, and bring water!
 
GO SHOREMEN & SHOREGALS!

  • Friday                   3/10        10 a.m. - noon         ALHS Track
  • Saturday              3/18        10 a.m. - noon         ALHS Track
  • Saturday              3/25        10 a.m. - noon         ALHS Track 

Tuesday, February 7, 2017

Running With Rocco - Weeks of February 6th & 13th


Attention all Cross Country & Track and Field Athletes:

Running with Rocco is back! We’re gearing up for the beginning of Track & Field season, which starts later this month! Remember, anyone interested in running this track season should attend. If you can’t make it to Running with Rocco, run 3 times a week for 20-30 minutes a session, so you are ready for Track & Field season. If you can’t make any of the sessions, 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 the next few weeks:

  • Tuesday         2/7           3 – 4 p.m.               Learwood          24 minutes
  • Friday             2/10         3 – 4 p.m.               Learwood          22 minutes
  • Saturday        2/11         9:30 – 11:30 a.m.  Rocky River Metro-Parks
  • We will meet at ALHS Track (by the caboose) and take a bus to metro-parks

  • Tuesday          2/14          3 – 4 p.m.               Learwood          16 - 26 minutes
  • Friday              2/17          3 – 4 p.m.               Learwood          24 minutes
  • Saturday         2/18          9:30 – 11:30 a.m.  Rocky River Metro-Parks
  • We will meet at ALHS Track (by the caboose) and take a bus to metro-parks
 
 
  • Saturday     2/25          9:30 – 11:30 a.m.  Rocky River Metro-Parks
  • We will meet at ALHS Track (by the caboose) and take a bus to metro-parks
 
 
  • Saturday     3/4          9:30 – 11:30 a.m.     Rocky River Metro-Parks
  • We will meet at ALHS Track (by the caboose) and take a bus to metro-parks

Wednesday, December 28, 2016

Running with Rocco - Weeks of January 1st, January 8th, & January 15th

Attention all Cross Country & Track and Field Athletes:

Here is the schedule for the next three weeks. Remember to dress for the weather (layers, hat, gloves), and be prepared for running either inside (weight room) or outside during our Saturday sessions. We may not always be able to get inside the weight room, so dress appropriately for either situation on Saturdays!

  • Thursday             1/5          3 – 4 p.m.          Learwood         20 - 30 - 40 min.
  • Friday                   1/6          3 – 4 p.m.          Learwood        18 - 28 - 38 min.
  • Saturday              1/7          10 – 11 a.m.      ALHS Track      22 - 32 - 42 min.
 
  •              Tuesday               1/10        3 – 4 p.m.          Learwood        20 - 30 - 40 min. 
  •              Saturday              1/14        10 – 11 a.m.      ALHS Track      24 - 34 - 44 min. 
       
  •              Tuesday               1/17        3 – 4 p.m.          Learwood        22 - 32 - 42 min.
  •              Thursday             1/19         3 – 4 p.m.          Learwood       26 - 36 - 46 min.
  •              Friday                   1/20        3 – 4 p.m.          Learwood       20 minutes
  •              Saturday              1/21        10 – 11 a.m.      ALHS Track     24 minutes     

Monday, December 19, 2016

Running with Rocco - Weeks of December 18th & December 25th


Attention all Cross Country & Track and Field Athletes:

Running with Rocco continues through Winter Break! We will be meeting at the ALHS Track. Please dress for the weather and assume we will be running outside. If we can, we will run in the ALHS weight room, but prepare to run outside by bringing a hat, gloves, and multiple layers. Also please check the blog site to see if there are any cancellations due to weather.

Remember, anyone interested in running this track season is welcome to attend. If you can’t make it to Running with Rocco, 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 the next couple of weeks. In addition to this schedule, please go to the Learwood Cross Country Blog Site for details:
  • Thursday             12/22          10 – 11 a.m.          ALHS Track          14 - 24 - 34 minutes
  • Friday                   12/23          10 – 11 a.m.         ALHS Track           12 - 22 - 32 minutes

  • Tuesday               12/27          10 – 11 a.m.         ALHS Track           16 - 26 - 36 minutes
  • Wednesday        12/28           10 – 11 a.m.         ALHS Track           14 - 24 - 34 minutes
  • Thursday             12/29           10 – 11 a.m.         ALHS Track           18 - 28 - 38 minutes
  • Friday                   12/30           10 – 11 a.m.        ALHS Track           16 - 26 - 36 minutes

Monday, November 21, 2016

Running with Rocco - Weeks of November 28th & December 5th


Attention all Cross Country & Track and Field Athletes:

Running with Rocco continues this week and next. Here’s the schedule—remember, anyone interested in running this track season is welcome to attend. If you can’t make it to Running with Rocco, 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 the next couple of weeks. In addition to this schedule, please go to the Learwood Cross Country Blog Site for details:

  •  Tuesday               11/29          3 – 4 p.m.               Learwood          16 - 26 minutes
  •  Wednesday         11/30         3 – 4 p.m.                Learwood         18 - 28 minutes
  •  Friday                   12/2           3 – 4 p.m.                Learwood         12 - 22 - 32 minutes
  •  Saturday              12/3           9:30 – 10:30 a.m.   ALHS Track       20 - 30 minutes
  • Thursday               12/8           3 – 4 p.m.                 Learwood        14 - 24 -34 minutes
  • Friday                    12/9           3 – 4 p.m.                 Learwood        12 - 22 - 32 minutes
  • Saturday              12/10          9:30 – 10:30 a.m.    ALHS Track      16 - 26 - 36 minutes
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. When the weather cools down, Running with Rocco heats up!

Tuesday, November 15, 2016

Running with Rocco - Weeks of November 14th & 21st


Attention all Cross Country & Track and Field Athletes:

Our off-season running club will start this week. 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 keep up-to-date on the Learwood Cross Country Blog Site:

  • Tuesday          11/15          3 – 4 p.m.                    Learwood          10 - 20 minutes
  • Thursday        11/17          3 – 4 p.m.                    Learwood          14 - 24 minutes
  • Friday              11/18          3 – 4 p.m.                    Learwood          12 - 22 minutes
  • Saturday         11/19          9:30 – 10:30 a.m.       ALHS Track        16 - 26 minutes

  • Monday          11/21          3 – 4 p.m.                    Learwood          14 - 24 minutes
  • Wednesday    11/22          9:30 – 10:30 a.m.       ALHS Track        18 - 28 minutes
  • Friday              11/25          9:30 – 10:05 a.m.       ALHS Track        16 - 26 minutes
  • Saturday         11/26          9:30 – 10:05 a.m.       ALHS Track        20 - 30 minutes
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. Running with Rocco, combining your two favorite things: Running, and Rocco!