Cross Country Update

First, I would like to thank all the parents for helping out and bringing food to our first Cross Country Kick-Off Picnic.  We had more than enough food and, amazingly, it was like the rain just magically circled around the area until the picnic ended.  It was a great time!

Next Week's Schedule  

8/18 – 8/21

Schedule

Monday 8/18 Rocky River Metro Parks 8:30 a.m. – 11 a.m.

We will be meeting at the caboose at ALHS Track at 8:20 a.m. We’ll take attendance, then we’re off to the Rocky River Metro Parks for hill work. We should be back by 11 a.m.

Tuesday 8/19 Avon Lake High School  8:30 a.m. – 10 a.m.

This is our last (summer) session at the high school!

Wednesday 8/20 Learwood Middle School  3 – 4:45 p.m.

We’ll meet first in Coach Walters’ room, go over the procedures for the 1st day of school, then head out to the track! Please bring water, a watch, and your race day shoes (minus spikes) if you have race day shoes at this time!

Friday  8/21 Learwood Middle School 3 – 4:45 p.m.

                      First day of school!

When school officially starts we really start cracking down on attendance and start inquiring why an athlete has missed practice.  Don't forget, 3 unexcused absences can result in losing a spot on the team.  Practices missed during the summer are all excused.  Please email me if your son/daughter is going to miss practice.  anna.walters@avonlakecityschools.org

 Missing Practice Next Week?  Work Out! 

Thursday 8.14                    20 – 30 minutes light jog

                                                Stretch

Friday 8.15                          5 x 2 minutes threshold run (estimate about 75% max speed)

                                                2 minutes static recovery  

                                                Stretch

Saturday 8.16                     60 minute bike ride

                                                Stretch

Sunday 8.17                        REST! STRETCH!

Monday 8.18                      20 – 28 – 34 minutes light jog (pick your time!)

                                                If you can do any hill work, that would be preferred…if not, this will do!

                                                Stretch

Tuesday 8.19                      22 – 30 – 38 minutes light jog (pick your time!)

                                                Stretch

Wednesday 8.20              6 x 4 minutes threshold run (estimate about 75% max speed)

                                                2 minutes static recovery

                                                Stretch

Voting for Team Quote

Please take a moment to vote for you favorite quote.  You may only vote ONE TIME!  If you attempt to vote more than once none of your votes will count.  You need to be logged on to your ALSTUDENT account to vote.  It automatically records your username.   

Voting closes FRIDAY!!! 

Don't forget the fall sports parent meeting tomorrow night at Learwood--7pm.

Coach Walters