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!