Cross Country Week of July 30-August 4

This first week of conditioning is behind us and now we are entering the second week.  We have a little over 30 athletes and would really like to see that number increase to at least 50.  Make sure to pass on the word.



Here are the workouts for this week. All workouts need to be accompanied with the following core work:

10 Jumping Jacks, 10 Push Ups, 10 Sit Ups, 10 Crunches


MONDAY
14 - 18 - 26


TUESDAY
18 - 22 - 30


WEDNESDAY
Miracle Miles (running on stadium steps)4 laps, 6 laps, or 8 laps
If you can't run on stadium steps and you can't do hillwork, run for 20-30 minutes


THURSDAY
16 - 20 - 28


FRIDAY
10 - 15 and then cardio (bike ride, basketball, skating, etc.)


SATURDAY
20 - 30 easy


SUNDAY
Off!


Important dates:


All Med forms and Physicals are due on Monday, August 6.  Please click here to access all paperwork.  


Here is a piece of advice PHOTOCOPY all forms (or scan into computer) before you turn it into me.  You will be filling out these forms for EVERY sport your child participates in.  It would be best if you save a copy, so you don't have to fill it out again and again and again!!


A tentative parents meeting will be held on Thursday August 16th @ 7:00pm in the Learwood Auditorium.  


Thanks,


Coach Walters 

July 23-July 27 Cross Country Work Out

If you are not able to make it to practice, have no fear, here are the workout plans for the upcoming week!  


Before each workout make sure to jog lightly for for 5 minutes.  Also, make sure to stretch after each workout.  


Pick a running time that you feel fits your current ability.  Everyone is coming in at different levels and will have different goals throughout the season.  The key is to create a GOAL that fits YOUR level, so you are successful.  

Monday:  Run for 12 minutes straight OR 20 minutes straight.  
Tuesday: Run for 12 minutes OR 16 minutes OR 24 minutes straight. 
Wednesday: Run for 10 minutes OR 14 minutes OR 22 minutes straight. 
Thursday:  Run for 10 minutes OR 14 Minutes OR 22 minutes
Friday:  Run for 20 minutes



This week we will be learning (or relearning for the returning 8th graders) very important form drills that help with your running form and serve as dynamic stretches.  Some of the form drills we will be doing this week are:


A. March
High Knees
Reverse High Knees
Butt Kicks
High Knee Pull Ups
Karaokes
Lunges
Reverse Lunges
Drum Majors
Yippee-Skippees


Don't worry if you don't know what they are just yet... you will soon come to know them well.  


A few things to remember this first week:


1.  Bring WATER... it will be HOT! HOT! HOT! 
2.  It will be very challenging at first, especially for those that have never really ran before or have not ran since last season.  Don't give up!  
3. Have fun!  


Looking forward to seeing everyone this first week!  


Coach Walters    

Cross Country Begins

It is time to start conditioning for the upcoming cross country season.  Pre-season details:

Monday-Friday

First day:  Monday, July 23

Time: 9:30-11:00 (This may change)

Where:  Avon Lake High School--meet by caboose

If you have not filled out the Athlete Information for please click here!! 

Please email Coach Walters with any questions...

anna.walters@avonlakecityschools.org