Jack Wilhelm

DON'T FORGET BOWLING MONEY IS DUE ON MONDAY!!!!  $11.00 in a sealed envelope with athlete's name on it. 

 

Cross Country Parents:

 

Here’s the information for the Jack Wilhelm Classic. The race is at Lorain County Community College (LCCC). Here are the race details:

 

      ·                 Athletes need to be at Dairy Queen at 7:15 a.m.

·                 Bus leaves at 7:30 a.m.

·                 There are no more team/open races—all boys will run together and all girls will run together!

·                 Girls run at 10 a.m.

·                 Boys run at 10:30 a.m.

·                 Our estimated return to Avon Lake is noon.

·                 We are going to Dairy Queen after this race. Because of this, we are asking athletes to be dropped off at Dairy Queen in the morning and picked up at Dairy Queen between 12:15 – 12:30 p.m. Coach Walters & Coach Rocco need to park their cars there so they can go home after ice cream!

  

About SWC WEEK next week…this is lengthy but bear with us:

 

·        I am keeping a Cross Country Lost & Found in my classroom. The Lost & Found is growing! If you’re missing anything this week, please stop down to Room 404 and claim your lost items!

·        This is the time of year for athletes to start eating healthy! Athletes need to stay hydrated (lots of water) this next week, and they need to continue 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!)

 

·        Athletes also need to get rest this next week. 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. I would STRONGLY ENCOURAGE all athletes to start catching up on their rest. This next week is crucial in their season-long recovery!

·        Athletes need to make sure they are STRETCHING after practice and at home! We are doing dynamic stretches prior to practice, but athletes need to make sure they are doing their static stretches at the end of practice and then at home! We need to stay healthy for this stretch run of the season.

·        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!

·        We have put together a Cross Country Bulletin Board at Learwood! Check this out…it has pictures, records, and team standings at the SWC Meet for the past 9 years. Parents, if you have pictures you want us to post, just send to us and we’ll add it to the board!

·        Any parents who took pictures this year—We would like to put together a power-point for the morning announcements next week. If anyone can put together an approximately 5-minute presentation and send it to us, we can put it to music and share it with the school prior to SWCs! Let us know!

·        Next week marks the time when athletes participate in the tradition of toilet-papering my home. More important than this tradition is the new tradition (started last year) of athletes coming to clean up the day after (Friday may be the best day for clean-up). I don’t mind this tradition, as long as it is limited to toilet papering, forks/spoons, and signs in yard. Shaving cream, silly string, or anything on my actual house actually damages it (this has occurred in years’ past). This should be a fun endeavor but remember to be respectful! Also, a cop lives a few houses down from me.

·        We will have our movie night on Thursday after practice! We are planning on watching the classic movie Kicking & Screaming. Athletes are not required to attend, but most of them said they wanted to so we’re doing it again this year. We will meet in the auditorium after practice. Athletes should plan on getting picked up Thursday night between 6:30-6:45 p.m. Just a reminder: there is no school the next day!

·        Practice on Friday, October 12^th will be held in the morning from 10 – 11:30 a.m. at Learwood! Attendance to the final practice is mandatory! There will be NO Friday night dinner on this date!

·        Make sure all uniforms are in code for the championship! You may want to wear compression shirts/shorts so make sure your logos are checked with a coach PRIOR to the last race!

·        The LCCC course map is the same for the last 2 races as the first 2 races. It is located on our blog site. Parents can cheer on athletes at the start/finish, the mile mark (by tennis courts), and the base of the hill. The base of the hill is CRUCIAL, as athletes are usually alone at this point, with no one cheering them on as they gear up for the last leg of the race (and the season). Parents, if some of you want to go there, it would really help the runners out! The only down-side is you won’t get to see the finish (unless you sprint back!).

·        At the beginning of the season we talked about getting ALL athletes to attend the championship meet and STAYING for the entire meet! While this may not be possible it would be great if the team were together. At the end of the SWC Championship Race ALL teams will meet for the SWC Awards Ceremony, where all conference schools (Amherst, Avon Lake, Berea Roehm, Berea Ford, Brecksville, North Olmsted, Olmsted Falls, and Westlake) gather and honor both team and individual results. This is an awesome opportunity for our team to recognize other teams and to celebrate their accomplishments at the meet and for the season!

·        Lastly, parents, if it is at all possible, we are asking athletes to make cross country the priority for next week! We are very accommodating with everyone’s schedules for the 11 weeks leading up to SWC Week, but this final week of our season, we ask that athletes rest as best they can. This means sacrificing games/practices for the 3-4 days leading up to Saturday’s race! In the past we have had athletes manage their schedules so they are fully rested and ready for the final race of the season. Thanks for all your support on this!

 

We will send out the SWC Championship schedule and End-of-Season Celebration reminder after the Jack Wilhelm Classic. Looking forward to seeing you all on Saturday!

Coach Rocco

Coach Walters