Vermilion Invitational

Cross Country Parents:

Very important:  Coach Walters will not be at the meet because she is running her half marathon in Akron tommorrow.   Coach Rocco may seem a little lost without her valuable help... so be kind to him.  Ms. Lyons will be helping Coach Rooco out, though.  Ms. Lyons will be your person to go to, to sign out your child.  Thanks!!

Here’s the information regarding the Vermilion Invitational. The race is at Vermilion High School. The weather looks much better than last year (it couldn’t have been much worse), but make sure to dress warm prior to the race! Also, bring sandals to wear on the way home as your feet will most likely get wet! Here are the race details:

 

·         Athletes need to be at Learwood at 6 a.m.

·         Bus leaves at 6:15 a.m.

·         Girls’ Team runs at 8:30 a.m.

Paige, Taylor, Sarah, Allison S., Jo, Ali S., & Mary

·         Boys’ Team runs at 9 a.m.

Alex, Andy, Peter, Stefan, Michael, Daniel, & Matt

·         Girls’ Open runs at 9:30 a.m.

·      Boys’ Open runs at 10:00 a.m.

·         Our estimated time of arrival back at Learwood is 11:45 a.m. We will have athletes call home when we are almost back in Avon Lake!

  

About the team:

1)       I am keeping a Cross Country Lost & Found in my classroom. It is filling up fast! If anyone is missing anything, please stop by room 404!

2)       We have two weeks left in the season! We will be communicating a lot of things over the next

couple of weeks regarding our end-of-season plans. This is the fun part of the season and we are looking forward to the SWC Championship Meet!

3)       This is the time of year for athletes to start eating healthy! Athletes need to stay hydrated (lots of water) these next two weeks, and they need to start eating healthy. One (small) dessert per day is all right, but other than that athletes should avoid all other unhealthy food/drink.

FOODS TO AVOID

Soda (NO SODA)

Candy

Sweets

Chips/Junk Food

 

RECOMMENDED FOODS

Fruits/Veggies (salads are great)

Whole Grains

Chicken

Fish

Pasta (carb loading)

For snacks…granola bars, crackers, pretzels (skip the chips, cookies, and candy bars!)

We’re going to Dairy Queen after Jack Wilhelm, and we can also pig out if we go bowling after SWCs. Until then, ALL athletes should be picky eaters!

4)       Athletes also need to get rest these next two weeks. Athletes of this age group need a little over 9 hours of sleep per night. While this may not always be feasible, they should try to catch up on sleep on the weekends. Parents, I normally do not tell athletes to stay home on Friday nights, and I realize athletes like to go to the Friday night football games. However, these last two weeks I would STRONGLY ENCOURAGE all athletes to start catching up on their rest. These next two weeks are crucial in their season-long recovery!

5)       Please check your running shoes to make sure they are holding up! We’ve been running for almost 3 months, some of you have been running for even longer. Check to make sure your shoes are not worn out! I can check your shoes at practice if you want. I know this is an expense, but running shoes are something you can always use. We will be running in the off-season and during track season so they will not go to waste!

6)       We are focusing on the following 3 things this week:

·         Getting a good start at the beginning of the race. Athletes need to identify who they are running with and who their competition is!

·         Surging around turns and dips in the terrain! Make sure to talk to each other when doing this!

·         Pacing with our competition and each other and then finishing strong at the end!

 

Looking forward to seeing you all on Saturday!

Coach Rocco

Coach Walters