OHSAA Week Update

Weekly Update 10/18

·         Congratulations to the Shoremen on their SWC Championship! That was an awesome race. While we talked about our assignments, what to do and when to do it, and who to run with, it really comes down to execution. You guys executed perfectly! That was an awesome race!

·         Congratulations to the Shoregals on your 3^rd place finish! You really pushed through some adversity to place a very close 3^rd place. I realize you really wanted to repeat as SWC Champions, but you did the best you could on Saturday, and that’s all anyone can ask of a person or a team. Thanks for a great couple of seasons, girls!

·         Please turn in uniforms to Room 404! Please wash your uniform and turn it in to Coach Rocco in room 404. Please place everything in a bag and label it with your name.

·         Starting next week, you need to take a break! One of the problems distance coaches have with good teams—and we have two really good teams—is getting those teams to rest. Rest is important! Take 3 weeks off of running, starting next week. No running! This is ‘Couch Potato’ time, where you have permission to be a lazy kid for three weeks. Eat what you want, play other sports, sit on the couch and watch television/play video games. Time to rest!

·         Running with Rocco (our off-season running program) starts the week of November 9^th. If you are not involved in a winter sport, or if the winter sport you are involved in does not conflict with our off-season running, then you need to start running the week of November 9^th. We will meet 3 days a week, after school, from 3 – 4 p.m. We will definitely be done by 4 p.m. We will also meet on some Saturdays and we’ll start advertising road races as well. Running Club starts in November and goes until February, when Track & Field conditioning begins. It is important for runners to run in the off-season! Nothing crazy, but you want to get out there after your rest period. We’ll be running outside so dress for the weather!

·         I’m updating the Cross Country bulletin board with our new individual and team records. Parents, if you have any pictures you can bring, I’ll laminate them and put them up. I don’t have any pictures myself so anything you can give me would be great. The pictures we currently have are from 2 years ago!

·         Thanks for a great season! This season has been exhausting with such large numbers, but it’s also been one of the most fun! Thanks for being such great kids, and thanks go out to all the parents for all your help, donations, and patience this season! We’ll be updating the blog every couple weeks with our Running Club dates/times, races, and workouts!

OHSAA Middle School Invitational

·         Bus leaves TROY at 8:30 a.m.  Be there at 8:25 a.m., and be ready to sleep on the way down. We’re taking 2 buses!

·         We should return around 7 p.m. We plan on stopping for food on the way back home.

·         This meet will be held at:

Waggoner Road Junior High School

360 N. Waggoner Road

Reynoldsburg, OH 43068

·         Dress for the weather! Right now it looks like it will be 54 degrees, with a chance of rain. Dress in layers. Bring at 2-3 pairs of socks, a pair of dry shoes you can keep on the bus to change into on the way home, and rain gear if you have it (I’ve got home-made ponchos from clear plastic bags should you need it). Hats and gloves are good too!

·         Pack a lunch. You’re going to want to eat lunch on the way down to the meet, or when we get there (depending on when you run).

·         Bring extra food/water. I’ve got extra water but you’ll want to snack when we get there so bring some food and a sports drink!

·         Bring money! You might want to buy apparel when you get there, and we’ll be eating on the way back.

·         Here’s the course map: http://www.baumspage.com/cc/ccframe.php?path=http://www.ohsaa.org/sports/cc/default.asp

·         Here’s the racing assignments:

Race Assignment	Race Time
Section G - Boys Open	1:00:00 PM
Section H - Girls Open	1:30:00 PM
Section I - Boys Team Scored	2:00:00 PM
Section J - Girls Team Scored	2:30:00 PM

·         Here’s who we’re running against: http://www.baumspage.com/cc/ccframe.php?path=http://www.ohsaa.org/sports/cc/default.asp

·         Here’s Avon Lake’s roster—we can take 10 people on TEAM for this race (names are not in any particular order):

BOYS OPEN        1 p.m.

Nick Foley

Erik Fjeldstad

Clay Ledbetter

Anthony Powe

Luke Brodke

Eddie Wolski

Kyle Burr

Tyler Stepak

Sam Baugh

Nathan Jagodzinski

GIRLS OPEN        1:30 p.m.

NONE

BOYS TEAM        2:00 p.m.

John Swansinger

Michael Mandel

Jacob Nasr

Michael Kuban

Ryan Keller

Abud Salem

Brandon Holton

Joey Carson

Jacob Morris

Patrick Neipp

GIRLS TEAM       2:30 p.m.

Camden Lockner

Catherine Arebaugh

Julia Dixon

Lauren Davis

Elena Stojanovski

Alyssa Whalen

Olivia Crimaldi

Liz Murdock

Mackenzie Tyson

Ava Kramhoeller

SWC Week

SWC CHAMPIONSHIP

Here we go! This is the final race of the season. Let’s go to work:

·         Please check Coach Walters’ room for any missing items! At the end of our season we’re going to place all missing items in Learwood’s Lost & Found.

·         Parents, while this final race is centrally located, make sure to remind kids to stick together!

·         Time to get some rest! Eat health, drink a lot of water, stock up on sleep (9 hours, 15 minutes a night), and STRETCH before bed! Avoid soda, junk food, and limit sweets to one dessert a day! Remember, it’s not what you do Friday night, it’s what you do this whole week.

·         Parents and athletes: typically athletes like to toilet paper my house after SWCs (Saturday night). Just remember: we love Coach Rocco and we would NOT want to do any damage to his home.

·         Bowling Reminder: after SWCs we meet at Spevock’s Bowling in Avon Lake.  The coaching staff will be collecting uniforms/jackets. If you can wash them BEFORE you return them that would be AWESOME!  However, because of the short time between race and bowling we understand if that is not possible. 

·         Parents: we’ll be updating Avon Lake’s Team Records & Individual Records. We’ll also post this on the blog after SWCs.

·         I’m including Avon Lake’s SWC History here. Take a look at what athletes have done over the last 20 – 25 years!

Southwestern Conference Championship

·         Bus leaves at Troy at 12:10 p.m. (be there at noon).

·         Boys run at 1:30 p.m.

·         Girls run at 2 p.m.

·         SWC Awards Ceremony at 2:30 p.m. Top 7 runners (All-SWC) will be recognized, then Top 8-14 runners (2^nd Team All-SWC) will be recognized, then the SWC schools will be recognized.

·         There is an Elementary Race at 12:45 p.m. It’s 800 meters and it’s open to any young athlete in the SWC! Pre-registration is over, but all elementary kids (grades 1 – 6) can still register tomorrow by the tennis courts if you want to race.

·         SWC apparel will be available! We pre-ordered but they may have extra apparel should you want to get something.

·         We’ll leave around 3:15ish.

·         Once we return to Avon Lake, go home, shower, then come bowl with your team (don’t forget your uniforms if you’re not running at the OHSAA Championships). Bowling takes place from 7 – 9 p.m. at Spevock’s in Avon Lake.

·         I’m posting the final Cheat Sheet of the season! We passed this out on Monday, but here it is one more time. Thanks for a great year!

OHSAA Middle School Championship Meet

·         We will go over this early next week—we just got our confirmed race times and we’ll set everything up for those participating at the state-level!

New Information for jack Wilhelm Meet

Cross Country Athletes & Parents:

UPDATE TO TOMORROW’S MEET!

·         The weather looks like it could be nasty tomorrow morning (47 – 49 degrees, windy, rainy). So, we’re going to meet at Dairy Queen at 8 a.m. We are NOT going to walk the course. So tomorrow we will be meeting at 8 a.m. at Dairy Queen!

ANOTHER NOTE:

·         The Westlake Fun Run will be held on Tuesday, October 7^th. Here’s information regarding this race:

ü  The race is held at Clague Park in Westlake

ü  It is 1.5 miles in length

ü  Here’s the schedule:

7^th grade girls – 4:30 p.m.

7^th grade boys – 4:45 p.m.

8^th grade girls – 5:00 p.m.

8^th grade boys – 5:15 p.m.

ü  I’m including a map of this race here

ü  We should return to Avon Lake around 6:45 p.m.

Jack Wilhelm Week

Cross Country Athletes & Parents:

Coach Walters' Announcements:

1.  SWC Apparel Pre- Order-- if you are interested in getting some SWC apparel you can pre-order now.  There is NO guarantee that shirts will be available to buy at the meet.  Please pay attention to DEADLINES and payment requirements.  Click here to order. 

2. Team Bowling Celebration-- Our traditional bowling party will be held on Saturday, October 11th from 7pm-9pm @ Spevocks bowling in Avon Lake. Two hours of pizza  and cosmic bowling will be taking place.  

Cost:  $12.00/bowler (please bring CASH ONLY in a sealed envelope with athlete's name on it)

Bowling ends PROMPTLY at 9pm.  Cash due by Thursday, October 9th. 

Parent Volunteer: I need a parent volunteer that can stay until all athletes are picked up because coaches will leave at 8:59pm :-)  

Dessert Options:  The cost covers pizza/soda.  If anyone would like to donate desserts that would be awesome.  

Here’s our weekly update:

We will go over who signed up for the OHSAA Middle School Meet this week!

 Time to eat healthy, drink plenty of water, and stock up on rest! Our hard workouts are over for the year. It’s time to rest, we are beginning to taper. Taper…this is one of the greatest words in an endurance athlete’s vocabulary. For this last week, avoid all soda, eat very healthy foods, drink plenty of water, get a LOT of sleep (middle schoolers need to average 9 hours 15 minutes of sleep a night), and STRETCH after practice, on Sunday, and before you go to bed each night. It’s not what you do the day before a race, it matters what you do the WEEK before a race!

Movie Night is moved to Friday, October 10th. 

We will be voting on what movie we want to watch this week!

Our final ‘Cheat Sheet’ of the year will be passed out at our final team meeting (Monday, October 6^th).

Jack Wilhelm Information:

·         We will meet at DAIRY QUEEN parking lot at 7:35 a.m.

·         We will return to DAIRY QUEEN around 11:15ish, where we will get ice cream.

·         Athletes, the coaching staff cannot afford to buy you all ice cream (sorry), so make sure to bring money for your ice cream/lunch (this should be your last ‘garbage’ food you eat until SWCs).

·         Normal breakfast still applies, with a light snack both before & after the race. Bring water for both before and after the race, and don’t forget your sports drink!

·         Results will be posted on baumspage.com for this race!

·         This race is at LCCC. The same course map is used. We’ve got a link of it on the blog.

·          Here’s the schedule:

10:00 a.m.       ALL Girls                     

10:30 a.m.       ALL Boys