OHSAA MIDDLE SCHOOL INVITE INFO UPDATE

Parents:

I just received an email from the OHSAA about their admission charge policy. You have to pay $5 for entry into this meet, and there is an option to pay in advance. Here's the link you can access to pay early: OHSAA Early Ticket Payment

Thanks, see everyone tomorrow!

OHSAA INVITE TEAM RUNNERS

Athletes & Parents:

Here are the TEAM runners for Saturday. We can take 10 runners on TEAM this week!
 

• BOYS TEAM   10:00 a.m.

         Paul, Andrew C., Matthew H., Logan, Ben, Adam, Ryan, Scotty, Michael, Quinn

• GIRLS TEAM   10:30 a.m.

        Riley, Alli, Erin B., Megan, Allison, Alaina, Hannah N., Jocelyn, Amy, Celia

• BOYS OPEN   11:00 a.m.

        All other boys

• GIRLS OPEN  11:30 a.m.

        All other girls

OHSAA JUNIOR HIGH INVITATIONAL

Cross Country Athletes & Parents:

• Congratulations to the Girls for their SWC Championship and the Boys for their 2nd place finish! The girls have won 4 out of 5 championships, the boys have won 3 out of 4! That's awesome!
• Please turn in uniforms to Room 404! Please wash your uniform and turn it in to Coach Rocco. Please place everything in a bag and label it with your name. Don't forget to label it!
• Starting next week, you need to take a break! One of the problems distance coaches have with good teams—and we have two GREAT 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 (featuring Coaches Drabik and Zane) is our off-season running program. We will start running the week of November 13th. 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 13th. We will meet twice a week, and you should get another 1 - 2 days of running on your own. We'll meet after school from 3 - 4 p.m. I'll post days/times on the blog and on the morning announcements. Our off-season running will start in November and it will end in March, when Track & Field begins. It is important for runners to run in the off-season! Nothing too much, but you want to get out there and run a little each week. We'll be running outside so dress for the weather!
• I'd like to thank you guys for another awesome season!

1. PARENTS: Thank you for all your support this season with the Friday Night Dinners, helping out at our Fun Run, taking pictures this season. I tell teams at the beginning of the season: If we do a good job as your coaches this season, you won't want this season to end--you'll want to keep running together. This has been another awesome season, and one of the reasons is that it was a community event. Thanks for making it great.
2. COACHES: We have an awesome staff, and they do a great job. Make sure you thank your coaches as you see them this final week (or in the halls).
3. ATHLETES: As coaches, we try to set high expectations for you, and you met or exceeded them every time. I often tell teams in the summer that you will be spending the next 3 1/2 months together and, for some of you, you'll be running together for the next 5-6 years. In that time, you'll change from a group of strangers to a family. The first thing we hear from other coaches and parents isn't how good you are (although we do hear that), but what nice kids you are. Avon Lake is a place we all call home, and you all represented it well. Thanks for a great season, and GO AVON LAKE! 

OHSAA Middle School Invitational:

• Bus leaves TROY at 5:15 a.m.  Be there at 5 a.m., and be ready to sleep on the way down. We’re taking 2 buses!
• We should return around 5:00 p.m. We plan on stopping for food on the way back home.
• This meet will be held at:

          Ohio University-Lancaster Campus 

          1570 Granville Pike

          Lancaster, OH  43130

• Weather looks good! Right now it looks like it will be 76 degrees. Still, dress in layers. If the weather forecast changes we’ll go over it with the team this week.
• Bring a snack. We’re leaving early for this one, and you’ll want to eat a large snack prior to racing.
• Bring extra food/water. We’ve got extra water that we'll be bringing, 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 a late lunch on the way back.
• Information for this meet can be found here (including course map): http://ohsaa.org/sports/cc
• Here’s who we’re running against: http://ohsaaforms.com/sports/cc/Pre-Season_Invitational/JH/JH_RaceAssignments.htm
• Here's the schedule:

            BOYS TEAM   10:00 a.m.
              GIRLS TEAM   10:30 a.m.

            BOYS OPEN   11:00 a.m.

            GIRLS OPEN  11:30 a.m.

• We are going to talk to the kids on Wednesday about who's running on TEAM.

End-of-Season Video

Athletes & Parents:

Here it is! The end-of-season video was created by Natalie, Amelia, and Josh. Thanks for all your hard work, and thanks to all the parents who sent us pictures!

We got most of the team included in the video, but we don't have a photo of every kid. If you'd like your kid's photo included, feel free to send it in to me and we can edit the video.

 

Thanks for a great season, and we'll see everyone tomorrow!

MONDAY, SEPTEMBER 18th PRACTICE CANCELED

Cross Country Athletes & Parents:

Practice will be canceled on Monday, September 18th. A few things to note:

• Runners MUST run some time today, Sunday, if they have not already done so! Runners must get in 22 - 32 minutes of running.
• Tomorrow, runners must run 15 minutes EASY! We have a race (Amherst-Avon Lake Fun Run) on Tuesday, so make sure you get a short run in, stretch, and be ready to go on Tuesday!
• We have 3 hard weeks of practice to go--our ultimate goal is to peak at SWC Championship, and this week should be a tough week! Make sure you are contributing to your training these next two days!

In addition to training both today and tomorrow:

• We are planning a pizza party with Amherst after Tuesday's Fun Run.
• Amherst is ordering pizza for this event, so you MUST turn in your $3 to Coach Rocco MONDAY MORNING before school starts (7:40 - 7:55 a.m.). I will be in my classroom (404). No $ = No Pizza!
• I'll post information regarding the Fun Run tomorrow.

Thanks! See everyone Tuesday!

A.L. Back-to-School 5K Run, Sunday 9/17

Athletes & Parents:

We are offering an optional racing opportunity this season, the 2nd Annual Avon Lake Back-to-School 5K Run. It will be held on Sunday, September 17th, at Avon Lake High School at 9 a.m. (Registration/Packet Pick-up will be 7:30 a.m.).

Athletes will have to individually register for this event, and parents are also welcome to run (or participate in a 1-mile walk). Registration can be found HERE. Learwood MS athletes can enter the code LEARWOODXC to get $10 off. Athletes are encouraged to wear their school-issued jerseys, but do NOT wear spikes for this event!

This is an optional event for runners to participate in--if you cannot attend it, let us know at practice next week and we'll set up an alternate workout for that weekend.

Thanks and Go Avon Lake!

SUNDAY 9/3 WORKOUT

Athletes:

First, great job yesterday! Helping each other with the chips, breaking down camp, supporting teammates...it was all awesome! Keep up the good work, and keep working hard this week!

Here's your workout for today:

     18 - 28 - 38 minutes (or something in between those times).

Tomorrow, take the day off. Tuesday is speed work (it'll be tough).

See you guys Tuesday!

Monday, August 21st Practice

Cross Country Athletes & Parents:

We are canceling practice tomorrow due to the solar eclipse, and the fact that it won't be safe to look at the sun for much of our practice time. We will still meet tomorrow, inside, for a short team meeting about the first day of school practice procedures, and for our team/individual pictures. Runners will be required to run on their own in the morning (we will be in teacher meetings from 7:30 a.m. - 3 p.m.)

A few notes about tomorrow:

• Runners should run 18 - 28 - 38 minutes (or any other time in between those times)
• If you still need a uniform or if you need to switch shorts/shirts, please stop by Coach Rocco's room (404) between 3:45 - 4:15 p.m.
• If you're riding your bike to practice, be aware you should not look up at the sun, as it is not safe to look up at the sun through 3:51 p.m. tomorrow!
• If you need a picture order form, please see Coach Rocco! Extra forms should also be in the office and the photographers should also have picture order forms with them.
• We will meet in the auditorium at 4:15 p.m. for a short team meeting, then we'll have team pictures at 4:45 p.m. and individual pictures thereafter (we've been told it will be 5 p.m. for individual pictures...but bear with us, we've got a lot of kids on our team).
• Don't forget to wear your uniform tomorrow!

See you guys later tomorrow! 

PRACTICE LOCATION CHANGE!

We will be meeting at Learwood tomorrow, Tuesday, August 15th, from 8:15-9:45 a.m. We will meet at the track.

Also, if any athlete would be willing to help me out in my classroom after practice, please let me know tomorrow morning. It would probably be from 10 - 11 a.m., and I'd only need a handful of helpers (3-5 kids).
 
Thanks for your flexibility this morning and with tomorrow's change!
 
Coach Rocco

Alernate Running Times 8/14 - 8/21

Here are the running times for this week:

·         Monday                      8/14           24 - 34 minutes
 

·         Tuesday                      8/15           28 - 38 minutes
 

·         Wednesday                8/16           26 - 36 minutes
 

·         Thursday                    8/17           20 - 30 - 40 minutes
 

·         Friday                          8/18           15 minutes

·         Monday                      8/21          15 minutes                      

Saturday should be either a road race you've already got planned with your family OR 60 minutes of swimming at your local pool, rollerblading, biking, elliptical machine, or recumbent bike. Try to do something different that helps increase your mobility as an athlete!

Here's the schedule for our last week of summer (plus Monday, August 21st):

Monday, August 14th
Learwood Middle School (meet at track in back of school)
8:15 - 9:45 a.m.

Tuesday, August 15th
Rocky River Metro-Parks (Emerald Necklace)
We will meet at ALHS Track (caboose) where we will take buses to and from the metro-parks
8:00 - 10:30 a.m.

Wednesday, August 16th
ALHS Track (caboose)
8:15 - 9:45 a.m.

Thursday, August 17th
Avon Lake Intra-Squad Meet
ALHS Track (caboose) & Kopf Reservation
8:15 - 9:45 a.m.

Friday, August 18th
Learwood Middle School (meet at track in back of school)
Practice may end later due to uniforms being passed out!
3:15 - 4:45 p.m.

Monday, August 21st
Learwood Middle School (meet at track in back of school)
Practice may end later due to picture day!
3:15 - 5:00 p.m.

Make sure you notify us of any excused absences! Family commitments, vacations, and appointments qualify as 'excused' absences. Oversleeping or just 'skipping' practice is an 'unexcused' absence! Just make sure you are communicating with us via email and/or handwritten note so we can keep track!

Cross Country Picture Day

Our Fall Sports Picture Day will be Monday, August 21st, at 3:15 p.m. We will be passing picture order forms out to everyone next week.

We are planning on passing out uniforms on Friday, August 18th.

LCCC Santarelli Memorial 5K Race

Santarelli Memorial 5K

Cross Country Race

At Lorain County Community College

Sunday, Aug 13, 2017 6:00 P.M.	Sponsored by Italian American Veterans Post #1
OPEN TO THE PUBLIC…GET OFF THE ROAD AND RUN FAST ON THE GRASS!	EXPERIENCE CROSS COUNTRY!!!

    Registration     Fee                                  Make check or MO to Peace Racing

     $20.00 w/T-shirt  while they last             Mail to:  LCCC H.P.E.R. Programs

    $25 race day registration                       Attention: Jim Powers

                                                                                   1005 North Abbe Road

                                                                      Elyria Ohio 44035

1 MILE FUN RUN FREE TO ALL RUNNERS, COACHES, CHILDREN, PARENTS & JOGGERS!

STARTING TIME AT 5:30PM AT THE SOUTHWEST AREA OF THE TENNIS COURTS.

40th YEAR!!   Now Part of the Peace Racing XC Series 40th YEAR!!

Age Divisions

12 and under, 13-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65 and over

                     Awards                                  

Trophies to top 5 Male & top 5 Female & age group winners. Medals to 2nd-3rd place in each age group & ribbons to finishers 2-20 in Male & Female 13-15 age group. Awards ceremony will be conducted in the Gym.

REGISTER ONLINE AT

www.peaceracing.com or www.lorainccc.edu

FOR REGISTRATION INFORMATION PLEASE CONTACT JIM POWERS AT LCCC

440-366-7652

jpowers@lorainccc.edu

------------------------------------------------------------------------------------------

Santarelli Memorial 5K Cross Country Race Entry Form (Pre-registration due by Aug 12)

Name  _______________________________________________________   Sex  ______  Phone  _________________

Address  _________________________________________        City  _________________       State  _______     Zip  _________

Email      _________________________________________

Age as of Aug 13  ____       T-Shirt size:  Small_____           Med______          Lrg.______           X-Lrg.______              

Waiver (application will be rejected if not signed)

In consideration of acceptance of this entry, I, for myself and my heirs, personal representatives, successors, and assigns, release the LCCC HPER Pogram, Peace Racing & their representatives from any & all claims and rights of action of any kind for personal injury, property damage or other loss which I may incur as a result of my participation in the Santarelli Memorial Race.  In the event that the participant named herein is a minor, the person signing does hereby certify that he or she is the parent or legal custodian of said minor & signs this Waiver on behalf of said minor.

CHECK OUT THE OTHER RACES IN THE PEACE RACING XC SERIES THIS SUMMER

     Signature                                                                                                    Date

Office use only:     Regis. #  _____     Date Rec'd.  ______     Rec'd. By  ____      Amt. Rec'd  _________    a:RACES/sntrlli/flr99

REMIND APP!

Parents & Athletes:

We are going to use the REMIND APP to send reminder texts regarding last-minute changes, time changes, etc.

Parents & athletes are responsible for signing for this optional service. If you would like to sign up for this communication, text @learwoodc to the number 81010. You will automatically receive REMIND texts from the coaching staff.

Please note: do NOT reply to these texts!

PRACTICE LOCATION CHANGE!

We just got an email from the Athletic Department today asking us NOT to conduct practice at the ALHS campus this week due to construction of the new track.

Because of this change, we will be meeting at Learwood tomorrow, Tuesday, August 8th, from 8:15-9:45 a.m. We will meet in the auditorium first, from 8:15-8:30, then we'll head to the track.

On Wednesday, we’ll plan on meeting at the southwest corner of the Avon Lake Public Library (grassy area by the tennis courts), and we’ll take the trailhead there to Kopf Reservation. Parents, if you can use the library parking lot (instead of the high school north lot), that would be appreciated.
 
Thanks for your flexibility!

Thanks,
 
Coach Rocco

Running Schedule 8/7 - 8/12

Here are the running times for this week:

·         Monday                8/7           10 - 20 - 30 minutes

·         Tuesday                8/8           14 - 24 - 34 minutes

 

·         Wednesday          8/9           12 - 22 - 32 minutes

·         Thursday               8/10         16 - 26 - 36 minutes

·         Friday                    8/11          10 minutes

Saturday should be either a road race you've already got planned with your family OR 60 minutes of swimming at your local pool, rollerblading, biking, elliptical machine, or recumbent bike. Try to do something different that helps increase your mobility as an athlete!

Running Schedule 7/31 - 8/4

If you are on vacation or have family commitments this week, please make sure you are running on your own! We are starting to incorporate form-drills, increased emphasis on stretching, hill work, and speed work this week. Like I told the team today (Friday, August 28th), we don't 'start over' with our training...if you miss a day, you've got to make sure you keep up with your training so that when you return, you're ready to go with the workout we'll have planned for the next day!

Here are the running times for this week:

·         Monday                7/31          18 - 28 - 38 minutes

·         Tuesday                8/1            22 - 32 - 42 minutes

·         Wednesday          8/2            20 - 30 - 40 minutes

·         Thursday              8/3            14 - 24 - 34 - 44 minutes

·         Friday                    8/4            10 minutes

Saturday should be either a road race you've already got planned with your family OR 60 minutes of swimming at your local pool, rollerblading, biking, elliptical machine, or recumbent bike. Try to do something different that helps increase your mobility as an athlete!

First Week of Practice: July 31st - August 4th

Our first official week of practice begins next week! Runners are reminded to have all paperwork turned in on Monday, July 31st, so we can process everything prior to Tuesday, August 1st (the first official day).

Also, please double-check the blog site each day, as our schedule for the next 3 weeks will have lots of changes. Locations and times may change on a daily basis, as we incorporate speed work, hill work, and practices at Learwood.

Here's the schedule for this week:

Monday, July 31st
ALHS Track (caboose)
8:15 - 9:45 a.m.

Tuesday, August 1st
ALHS Track (caboose)
8:00 - 10 a.m. (practice will be a little longer so we can review forms)

Wednesday, August 2nd
ALHS Track (caboose)
8:15 - 9:45 a.m.

Thursday, August 3rd
Rocky River Metro-Parks (Emerald Necklace)
We will meet at ALHS Track (caboose) where we will take buses to and from the metro-parks
8:00 - 10:30 a.m.

Friday, August 4th
Learwood Middle School (meet at track in back of school)
We will have a short run, then team meeting in Rocco's room, followed by a game
8:15 - 9:45 a.m.

We will be taking attendance starting Tuesday, August 1st, so make sure you notify us of any excused absences! Family commitments, vacations, and appointments qualify as 'excused' absences. Oversleeping or just 'skipping' practice is an 'unexcused' absence! Just make sure you are communicating with us via email and/or handwritten note so we can keep track!