Early Bird Prep

Cross Country Athletes & Parents:

Here’s our weekly update:

·         We had an awesome start to our competition season last Saturday! Both teams won the SWC Preview! Now we have a big target on our backs for the rest of the season. We’ll have to keep working hard to hold off the SWC competition this season.

·         Just another reminder: bring water and a watch to practice every day! We are working on intervals on the track and don’t always have access to water! We also are working on pacing so athletes need to continue timing themselves on intervals, along with keeping track of normal workout times and making sure we are aware of the ‘normal’ time!

·   Wednesday bring your spikes! We’re going to have a ‘shoe check’ before practice.

·         Please let us know if there are any issues with uniforms!

·         Parents, the cafeteria was SPOTLESS on Friday! Normally I am there to help clean up, but was busy with uniforms last week. If you need help accessing rags/mops, let one of the coaches know!  Also, when putting the cafeteria back together please do the following: 1. Fold up the tables but leave them in their original place 2.  Stack the chairs in stacks of 6 and leave them near their table.  

·         Athletes seem to be doing pretty well injury-wise, besides a few aches and pains. The big thing we’re noticing is tight calf muscles. We’ll go over some stretches to help with this throughout the week, but athletes need to make sure they are stretching right after practice, at night, and on Saturdays/Sundays. If there is consistent, long-lasting pain, let us know (Coach Arebaugh is awesome at this), as we can help schedule a time to see the trainer at the high school. She’s really nice and the service is free to all Avon Lake athletes. Just email us to let us know.

Mock Meet Results:

I know everyone’s excited over the SWC Preview results, but let’s not overlook the 2^nd Annual Avon Lake Intra-Squad Meet results! Here are the results:

Meet Champions             172         Green Gangstaz               (from the cul-de-sacs of Avon Lake)      

Ryan Keller, Dominic Houdeshell, Cole Patton, Sam Baugh, Eddie Wolski, Chris Haynes, Clay Ledbetter, Thomas Cline

Runners-Up                       181         Maroon Runnerz             

                                                190         Blue Greg Arebaughs!  

                                                195         Yellow Fast & Furious Thunder Nuggets

                                                                (won on a tie-breaker)

                                                195         Gray Greasers

                                                199         The Red Team (very original)

                                                220         Team Owen

                                                255         Chasing Cheet-ohs

Here is the information for Earlybird:

• We will be meeting at TROY (not Learwood), on Saturday, September 5^th, at 6:00 a.m. This is an early one again, but right now weather is a concern (86 degrees, extremely high humidity) so the earlier we can run, the better. Buses leave at 6:05 a.m. We should return between 10 – 10:15 a.m. at Troy. We will have athletes call to be picked up so parents do not have to wait!
• We have been talking about HYDRATION for the past several weeks. Please keep hydrating prior to Saturday. The next week and a half look very hot & humid, so we’ve got to prepare as much as possible!
• All BOYS run at 8:00 a.m.
• All GIRLS run at 8:30 a.m.
• This race will determine who runs TEAM and OPEN at the Tiffin Carnival next Saturday! We will talk about that on Friday!
• Bring uniform, apparel, running shoes AND spikes (if you have them). You will only wear your spikes for the race. Bring a cell phone, water, your weekly sports drink (just one), and a healthy snack!
• Last week everyone experienced the ‘wet feet’ associated with running a race so early in the morning. Just a piece of advice, bring sandals to ride home in as you’ll want to dry out your soaking wet feet on the trip home.
• Another reminder: if you wear compression shirts, shorts, or just regular shirts/shorts underneath your uniform, it has to be BLACK!
•  Parents, if you are taking your child home from the meet please make sure to sign out with Coach Walters at the finish line. Only parents can sign out athletes from the meet!
•  After the race, results will be posted online at www.baumspage.com. On that webpage, click on Cross Country. Then scroll down to Avon Lake Earlybird (9/5/15). Click there to find out results. Please note: results may not be updated until later in the day that Saturday or perhaps even into the day on Sunday.
•  Parents, course map this week is the same as last week. It’s best to view athletes running at the start line, at the mile mark (by the tennis courts), and then at the finish. If you really want to cheer kids on where they will totally hear you, the base of the hill is also a good spot (I usually go there…they need some cheerleaders there!). The downside is you might not get to see the finish. These locations are fairly close to each other so you should be able to walk to each location without difficulty! I have extra copies of the course map in my BIG maroon bag (you can’t miss it, it says: AVON LAKE TRACK & FIELD). Feel free to grab one on race day.
• 6 ½ weeks until the SWC CHAMPIONSHIP!

Coaches Arebaugh, Rocco, & Walters

Early Bird

Cross Country Athletes & Parents:

Here’s information regarding our team this week:

·         I’m including the link to the informational packet passed out at our Parent Meeting here.

·         Another reminder: Bring running shorts, shirt, shoes, long-sleeve t/hoody (for when it gets colder/rains), water (multiple bottles), and a light, healthy snack!

·         Our 1^st Friday Night Dinner is planned for this Friday, August 21^st! Parents, we will be meeting in the auditorium after our practice for our team meeting, then we’ll head to the cafeteria around 4:45 p.m. Coach Walters and I will help get rags and mops for clean-up.

·         Parents: I’ve got the following items from last year’s Friday Night Dinners in my classroom (should you need supplies). These are estimates:

250  per plates, 700 napkins, 48 cups, & 240 plastic forks

·         We just passed out uniforms yesterday (we’ll pass out jackets on Friday at the Friday Night Dinner). Any issues with uniforms/jackets, let us know by Friday!

·         If your athlete is complaining of injury, let me know so we can set up a meeting with the ALHS athletic trainer at the high school. If athletes are not diagnosed with an injury, they are expected to run at practice! So far we’re pretty good but please let us know so we can monitor any issues. We want to peak at the SWC Championship and making sure we are all healthy is the best way to accomplish that goal.

SWC PREVIEW Information:

·         We will be meeting at TROY (not Learwood), on Saturday, August 29^th, at 6:00 a.m. Buses leave at 6:05 a.m. We should return between 10:00 – 10:15 a.m. at the same location. We will have athletes call to be picked up so parents do not have to wait!

·         Please remember to pick up your child in a timely manner as coaches have to wait for every athlete to be picked up.

·         All GIRLS run at 8:00 a.m.

·         All BOYS run at 8:30 a.m.

·         Bring uniform, apparel, running shoes AND spikes (if you have them). You will only wear your spikes for the race. Also, bring sandals to wear afterward, as your feet, socks, and shoes will be wet! Trust us, it’s a much better ride home if your feet are dry! Bring a cell phone, water, sports drink (just one), and a healthy snack!

·         Remember, if you wear compression shirts, shorts, or just regular shirts/shorts underneath your uniform, it has to be BLACK! Officials are much better with the logos, but make sure your shirts/shorts are a solid color (black). We’ll review this at our team meeting on Friday.

·          Parents, if you are taking your child home from the meet please make sure to sign out with Coach Walters. She will be either at the finish line or the campsite. Only parents can sign out athletes from the meet!

·          After the race, results will be posted online at www.baumspage.com. On that webpage, click on Cross Country. Then scroll down to Southwestern Conference Preview (8/29/15). Click there to find out results. Please note: results may not be updated until later in the day that Saturday or perhaps even into the day on Sunday.

·          Parents, we will include a course map on the blog site. It’s best to view athletes running at the start line, at the mile mark (by the tennis courts), and then at the finish. If you really want to cheer kids on where they will totally hear you, the base of the hill is also a good spot (I usually go there…they need some cheerleaders there!). The downside is you might not get to see the finish. These locations are fairly close to each other so you should be able to walk to each location without difficulty!

Coaches Arebaugh, Rocco, & Walters

Mock Meet

Be at the high school at 9am.  Meet should finish by 11am or sooner.

Make sure to bring water and wear your team color!

Blog Subscription Sign-Up

To the right of this posting is a spot where you can enter in your email address.  When you enter in your email address, you will subscribe to this blog.  That way every time I make a new post it should send you an alert (if I did this correctly).

Dinner Sign Up

Just to let you know, the Friday Night Dinner sign-up is now available!

Coach Walters

Cross Country Apparel

Parents and Athletes,

If you are interested in ordering cross country apparel here is the information:

2015  Online Order Information

Online Ordering OPENS: Wednesday,  August 12th CLOSES Tuesday, August 25th -- NO LATE ORDERS ACCEPTED.  You Snooze--you lose.  

 1. Click here to get to the order form. 

2. Go to the website www.bsnsports.com

3. Click My Team Shop

4.  Click Log in and enter this code

   shorem9E7

5.  Place your order and pay

NO LATE ORDERS

Don't forget--Fall Parent Meeting is Tonight! @ Learwood @ 7pm

VNN Sports App

I don't know if this is NEW this year or I am just getting around to discovering it, but there is an app called VNN SPORTS (Varsity News Network) that you can install on your iPHONE and I believe ANDROID.  Once you install it, you will be asked to put in your school district.  From there, you can select all the sports you are interested in following (i.e middle school cross country, Varsity Football).  When you start following the sports a schedule will pop up (if the schedule is entered--our schedule is entered).  What is awesome it it will give you a map to where the races are located.  I highly recommend getting this APP!

Click here for more information!

Cross Country Update

REMINDER:  The Cross Country Picnic is THURSDAY, AUGUST 13th-- 

FYI - I think 301 S (Abbe) will still be closed btw 611 and French Creek next week. Everyone will have to take 611 to E. River to French Creek. I'll be there as soon as I can after work and can do whatever is needed to help out. ~ Thank you Mrs. Matuszak for the update!!  

Here is a map of the trails and picnic areas--remember--you do NOT get to this park from Colorado road.  There is an entrance off of FRENCH CREEK road that you need to take.  

Click here for the map!  We are the PINE TREE PICNIC AREA! 

Cross Country Athletes:

If you are missing practice the next 2 ½ weeks, here is the alternate workout schedule. I’m including distances for athletes to run if they cannot make it to a session. If you are going to miss practice due to a family commitment, it’s extremely important for you to maintain your proper running shape!

Practice Week #1

Monday, August 3^rd                        16 – 26 – 36 minutes

               

                Tuesday, August 4^th                        20 – 30 – 40 minutes

                Wednesday, August 5^th                 18 – 28 – 38 minutes

                Thursday, August 6^th                       22 – 32 – 42 minutes

                Friday, August 7^th                             15 minutes

                Saturday, August 8^th                       30 minute bike ride

Practice Week #2

                Monday, August 10^th                      10 – 20 – 30 minutes

                Tuesday, August 11^th                      14 – 24 – 34 minutes

                Wednesday, August 12^th               12 – 22 – 32 minutes

                Thursday, August 13^th                    16 – 26 – 36 minutes

                Friday, August 14^th                           15 minutes

                Saturday, August 15^th                     30 minute bike ride

Practice Week #3 (until school starts)

                Monday, August 17^th                      14 – 24 – 34 minutes

                Tuesday, August 18^th                      18 – 28 – 38 minutes

2nd Annual Cross Country Kick-Off Picnic

Parents and Runners,

We have set the date for our 2nd Annual Cross Country Kick-Off picnic.  Here are the details:

When:  Thursday, August 13th  5pm-6:15 (Practice)  6:30-8:00pm food and games

Where:  French Creek Nature Center Pine Tree Picnic Shelter #1 

Why:  To meet the families and kick off the season

If you plan on attending the picnic please sign up for an item to bring in.  Please play close attention to the RSVP number, that will help you determine how much of the item you need to bring (i.e if you sign up for plates).   Each family is responsible for bringing in their own beverage.  

Here is the link to the sign-up

http://www.signupgenius.com/go/20f054babaf23a31-2ndannual1

If you have any questions or if there is something vital missing on the sign up--please email Mrs. Walters  

waltersa@alstudent.org

Thanks,

Coach Walters