Running Club

Parents & Athletes:

Due to the Thanksgiving Holiday, we will not be meeting to run this week. Runners are expected to run 3 days this week for 25-30 minutes. A few things to note:

• All runners are expected to run 3 days a week! While we're not meeting this week due to the holiday, athletes need to stay in running shape this off-season!
• Next week we are going to start documenting each runner's mileage per week. Runners will meet in Coach Rocco's room once a week to document their workouts for the week if they cannot meet to run after school.
• We are going to post workouts on the blog until the start of conditioning for Track & Field.
• Happy Thanksgiving and we'll see you after the break!

Running Schedule:

Thanksgiving Week we will not meet -- run 25-30 minutes 3 days a week independently!

Week of 11.27 - 12.3

1)    Tuesday    11.29    Learwood        3 - 4 p.m.            26 minute run
2)    Thursday   12.1     Learwood        3 - 4 p.m.            30 minute run
3)    Saturday   12.3      ALHS Track     9:30 - 11 a.m.      28 minute run

Week of 12.4 - 12.10

1)    Tuesday    12.6    Learwood        3 - 4 p.m.            28 minute run
2)    Thursday   12.8    Learwood        3 - 4 p.m.            32 minute run
3)    Saturday    12.10  ALHS Track     9:30 - 11 a.m.      32 minute run (hard run)

Cross Country Running Club

Cross Country Runners & Parents:

We are planning on starting our off-season running this week! The schedule for the next two weeks is as follows:

    Wednesday, Nov. 9th 3 - 4:15 p.m. Learwood
    Thursday, Nov. 10th 3 - 4:15 p.m. Learwood
    Saturday, Nov. 12th 9:30 - 11 a.m. ALHS Track

    Monday, Nov. 14th 3 - 4:15 p.m. Learwood 
    Wednesday, Nov. 15th 3 - 4:15 p.m. Learwood
    Saturday, Nov. 18th 9:30 - 11 a.m. Cahoon Park, Bay Village (more info. to follow on this)

Sorry for getting this out to everyone so late! We will be more prompt in getting information on the blog. We will post workout sessions every other week until track conditioning starts in mid-February.

Just a few notes about off-season running:

1) Off-season running is similar to conditioning, where anyone can join and no forms are needed. We will bring the forms we have from the cross country season, but any new runners should let us know of any medical conditions.
2) Since this is the off-season, we cannot 'coach' athletes. We are allowed to run with athletes and set up a general program for each session, but we are prohibited from 'coaching' athletes. We are going to keep it simple at first, but we will also start hill work and we hope to meet with the varsity distance runners on some workouts.
3) Our main focus is to keep athletes in shape, get heart rates up, increase aerobic respiration, and maintain what we've done in cross country for the upcoming track season.
4) If you are involved in other sports and cannot participate in off-season running, it is still important that you run 3 times a week. Please stop by my room starting this week to get workouts! We are also planning on running on Saturdays so you are more than welcome to join us!
5) I want to keep track of each runners' mileage so everyone is accountable! Please help with this by checking in with me weekly! I will keep a log in my room so you can stop in and log in your miles.
6) Our mileage will not be excessive! Again, we're going to keep it simple. We just want athletes to be in shape when track starts. Still, we're going to be doing workouts that are more than manageable! 

Hope to see everyone out this week and next!

Coach Rocco
Coach Walters