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!

Monday, July 24th Conditioning

Cross Country Athletes & Parents:

Just a quick heads-up: we will be meeting at the Avon Lake Public Library on Monday, July 24th from 8:15 - 9:45 a.m. for our conditioning session (the same place as this past week).

After Monday, we should be allowed back on the ALHS campus, according to what I've been told. That might change, but it looks like we're good to go! We will go back to meeting at the caboose AFTER Monday, July 24th.

Thanks!

CONDITIONING LOCATION CHANGE!

We just got an email from the Business Office/Athletic Department today asking us NOT to conduct practice at the ALHS campus this week due to construction of the new track. Therefore, 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. We’ll be doing this every day this week. Bike riders can meet us there as well, and then we’ll walk to the reservation together. Parents, if you can use the library parking lot (instead of the high school north lot), that would be appreciated.

As another reminder, we’ll be meeting from 8:30 – 9:45 a.m. this week. I updated the blog site with information regarding our schedule throughout the remainder of the month of July, along with information regarding forms. Please let me know if there are any questions that the blog site may not address.

Athletes, if you know of any NEW runners who plan on attending practice (we’re getting new runners almost daily), can please relay this information to them? That would really help. Our roster is changing every day, and we know we won’t be able to communicate this information to everyone because, well, we don’t know everyone yet.

 
I will also wait by the caboose area at the high school to re-direct anyone who does not receive this message that we’re practicing at Kopf Reservation.
 
Thanks for your flexibility! We’re running the trails this week!

Thanks,
 
Coach Rocco

PARENTS: FORMS!

Parents, I updated the forms that must be completed prior to the first official day of practice (Tuesday, August 1st). Forms to be completed are located in the tab above labeled 'Medical Forms' and there are a few differences from last year's formatting:

• Forms are located on one page of the ALHS Athletic Department website, which makes it easy to navigate--it's a 'one-stop' place to access everything.
• I broke down the 3 sections to be accessed, read, and/or completed.
• Try to get as much as you can get done in these next two weeks!

Hopefully this helps! Let us know if you have any questions!

Thanks, 

Coach Rocco

Conditioning Weeks

Learwood Middle School Cross Country conditioning will be Monday - Friday, July 17th through July 31st, from 8:30-9:45 a.m., at the ALHS Track (meet at the caboose). Our first official day of practice will be Tuesday, August 1st. Even though the high school track is being re-surfaced, we still plan on meeting at the high school! Please wear clothes suitable for practice: running shoes, water, and a small bag to put things in (notably, water & cell phone).

If you cannot make it to a conditioning session, that's okay! We know families' schedules vary at this time of year. However, if you can't make it to a session, make sure you are running on your own! I'm attaching general running times below--pick a time listed below (or a time in between the listed times below) to run on the days you will NOT be in attendance.

Lastly, MEDICAL FORMS and PHYSICAL FORMS must be filled out and turned in to the coaching staff PRIOR to Tuesday, August 1st (the first official day of practice). We strongly encourage you to get this done BEFORE our first official practice--that way you'll be ready to go on the first day. We'll post our August running schedule soon!

Click HERE for the link to the Avon Lake Athletic Department Forms.

Thanks! We're looking forward to a great season!

Running Schedule:

• Monday          7/17     12 - 22 - 32 minutes
• Tuesday         7/18     10 - 20 - 30 minutes
• Wednesday   7/19      14 - 24 - 34 minutes
• Thursday       7/20      12 - 22 - 32 minutes
• Friday            7/21      10 minutes
• Saturday       7/22       Road Race and/or another sport/activity
• Sunday          7/23       Rest--no running!

• Monday         7/24      16 - 26 - 36 minutes
• Tuesday        7/25      14 - 24 - 34 minutes
• Wednesday   7/26      18 - 28 - 38 minutes
• Thursday       7/27      16 - 26 - 36 minutes
• Friday            7/28      10 minutes
• Saturday       7/29      Road Race and/or another sport/activity
• Sunday         7/30       Rest--no running!

• Monday        7/31       20 - 30 - 40 minutes

JULY 7th SESSION CANCELED!

Cross country pre-season running is CANCELED for Friday, July 7th, due to weather! We will meet again on Tuesday, July 11th.

Make sure to get your run in prior to our next meeting! Enjoy your weekend!