Running with Rocco: December 17-22, December 24-29, & January 4-5

Attention all Cross Country & Track and Field Athletes:

Here is the schedule for the next few weeks of Running with Rocco. Please go to the Learwood Cross Country Blog Site for details regarding our Winter Break practices:

• Tuesday           12/18     3 - 4 p.m.     Learwood
• Friday              12/21     9 - 10 a.m.    ALHS Track/Weight Room
• Saturday          12/22     9 - 10 a.m.    ALHS Track/Weight Room
• Wednesday       12/26     9 - 10 a.m.    ALHS Track/Weight Room
• Thursday          12/27     9 - 10 a.m.    ALHS Track/Weight Room
• Friday              12/28     9 - 10 a.m.    ALHS Track/Weight Room
• Friday              1/4         3 - 4 p.m.     Learwood
• Saturday           1/5        9 - 10 a.m.    ALHS Track/Weight Room

Running With Rocco Running Times 12/18-1/5

Here are the running times for athletes, should you not be able to attend a session. You can run outside, on a treadmill, or get your minutes in on an elliptical.

• Tuesday       12/18     16-26 minutes
• Friday          12/21     14-24 minutes
• Saturday      12/22     18-28 minutes
• Wednesday  12/26     16-26 minutes
• Thursday     12/27      20-30 minutes
• Friday          12/28     18-28 minutes
• Friday          1/4         22-32 minutes
• Saturday      1/5         20-30 minutes

Tuesday, August 28th Practice Canceled

Cross country practice is CANCELED for Tuesday, August 28th, due to weather (heat index temperatures are very high)! We will meet for the remainder of the week, tomorrow will be hot but we'll modify the workout.

 

Make sure to get a workout in on your own. Here's what the coaching staff needs you to do:

• 15 minute jog on treadmill (indoors, with air-conditioning) OR 60 minute bike ride (recumbent, stationary, or regular bike riding...stay hydrated if outside)
• Complete the following core circuits (do these 2 times each):
• 10 push-ups
• 20 sit-ups
• 20 crunches
• 20 leg raises (one leg at a time)
• 20 leg raises (both legs together)
• 20 v-ups (touch toe sit-ups)

When finished, make sure to stretch! Again, stay hydrated all evening and throughout the day tomorrow. See you all tomorrow!

 

UPDATED SCHEDULE: August 20th-August 24th

As we transition from summer to the start of school, we're going to have another hectic week--once we get into a set routine with school starting, it will settle down.

With that, here's what's going on this week:

Monday, August 20th
Avon Veterans Memorial Park (site of SWC Championship this year)
Parents will have to provide transportation to this practice
5:00 - 6:30 p.m.

Tuesday, August 21st
Learwood Middle School (meet at track in back of school)
3:30 - 5:30 p.m.

We will be passing out uniforms AND reviewing any forms that still need to be turned in...practice may run late so you may want to have your child call/text you for pick-up at the front of the building
Wednesday, August 22nd
First day of school, normal practice time
3:15 - 4:45 p.m.

Thursday, August 23rdAfter school practice time
3:15 - 4:45 p.m.

We will have our SWC Preview Team Meeting during this time, we may run a few minutes late but we should be done on time
Friday, August 24thAfter school practice time
3:15 - 4:45 p.m.

It will be a shorter practice time, then we'll change into our uniforms for PICTURE DAY. After pictures, we'll go to the Friday Night Dinner in the cafeteria.

I'll post information about SWC Preview very soon!

T-Shirt Team Quote

Pre-season Team Picnic: Thursday, August 16th

We are planning our pre-season team picnic on Thursday, August 16th, at Blesser Park Pavilion from 5:30-6:30 p.m. A few notes regarding the picnic:

• We will hold practice from 4:30-5:30 p.m. the same day. We're going to meet at the ALHS Track, where we'll go over our Avon Lake Mock Meet. Athletes will then run through Kopf Reservation, starting and ending at the high school. Once everyone has finished and we've gone over the results of the race, we'll walk the team from the high school to Blesser Park Pavilion.
• We should be at Blesser between 5:30-5:45 p.m.
• We've reserved the pavilion from 6-8 p.m., but the Parks & Recreation Department knows we'll be there earlier to set things up.
• We will discuss our expectations for good behavior at the park
• You can pick up your athlete from Blesser Park (not ALHS)
• The sign up for the picnic can be found here: https://www.signupgenius.com/go/20f044aada72bab9-mock

Looking forward to seeing everyone on Thursday, August 16th! Go Shoremen & Shoregals!

Alternate Running/Cardio Times: August 6th - August 21st

Athletes:

Here are the alternate running/cardio times if you cannot make practice. We've already started speed & strength training, so make sure to keep up while you are away. Keep up the great work this summer!

• Monday          8/6     10-20-30 minutes
• Tuesday         8/7     10-20 minutes
• Wednesday    8/8      10-20 minutes
• Thursday       8/9      10-20 minutes
• Friday           8/10     10-15 minutes
• Saturday       8/11     60 minutes cardio (bike, elliptical, swimming) 
• Sunday          8/12     Rest
• Monday         8/13     10-15 minutes
• Tuesday        8/14     10-20 minutes
• Wednesday    8/15     10-15 minutes
• Thursday       8/16     10-15 minutes
• Friday           8/17     10-20 minutes
• Saturday       8/18     60 minutes cardio (bike, elliptical, swimming) 
• Sunday         8/19      Rest
• Monday        8/20      10-20 minutes
• Tuesday       8/21      14-24 minutes

Pre-registration Meeting

Learwood will have its Fall Sports Pre-registration Meeting on Tuesday, July 24th, from 6-7:30 p.m. at Learwood Middle School (MPR room). We will review necessary forms, answer any questions, and we'll collect everything that night. 

You can also turn in forms next week, Monday-Friday, at our conditioning sessions. All forms need to be completed prior to the first official day of practice (August 1st). If you have any questions, please let the coaching staff know!

Pre-season Running Week of July 15th

Learwood Middle School Cross Country PRE-SEASON RUNNING will continue this Tuesday, Wednesday, and Thursday at the ALHS Track (meet at the caboose). Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) for these sessions. We will meet from 9-10 a.m. this week. NOTE: We will start training 5 days a week next week!

If you cannot make it to a 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 PRIOR to Wednesday, August 1^st (the first official day of practice). Also, we will have a meeting on Tuesday, July 24th, to review the filling out of forms. More information will follow regarding this meeting!

Keep up the good work, we'll see everyone this week!

• Tuesday       7/17          18-28 minutes
• Wednesday  7/18          22-32 minutes
• Thursday      7/19          20-30 minutes

Saturday Hill Sessions

Cross Country/Track & Field Athletes:

We will be meeting on Saturdays throughout the month of February & March for pre-season Track & Field hill work sessions. Here are the dates we will be meeting:

• Saturday, February 22nd
• Saturday, February 29th
• Saturday, March 7th
• Saturday, March 14th
• Saturday, March 21st
• Saturday, March 28th

We will be taking a bus to the Rocky River Metro-Parks (Emerald Necklace Marina) to do our hill work sessions. Here are the details:

• Meet at ALHS at 9:50 a.m.
• We should arrive at Rocky River by 10:30 a.m.
• We will be STARTING our hill work training (so you should be there if you are in town...don't worry if you haven't been running, we're just beginning our training for the upcoming season)
• Practice should last between 45 minutes to an hour
• We'll return to ALHS no later than noon
• I'll send a REMIND text with an ETA of our return

Bring a hat, gloves, water, dress in layers!

Looking forward to seeing everyone again! Go Avon Lake Track & Field!

Booster Bash Saturday, March 3rd

 

Saturday, March 3, 2018

7pm-12am

Ahern’s Banquet Center

Featuring

Tickets $35 per person when purchasing a table of 10 ($350/table)

Single tickets $40

Food, Beer and Wine included in ticket price, cash bar available

Parents:

Avon Lake Boosters has asked us to spread the word regarding Booster Bash 2018. Per the Avon Lake Athletic Department, our Learwood cross country team has provided a donation for the silent auction. Coach Drabik has put together a great basket for this event, and we are asking parents/athletes to donate $1 for the cost of it. Please feel free to bring your $1 donation to Coach Rocco by Tuesday, February 27th. If we all donate a little we can help the Boosters.

Thank you to everyone who is able to donate, we appreciate it.
 We hope to see everyone on Saturday, March 3rd!

Go Shoremen & Shoregals!



Running With Rocco is BACK!

We will be meeting this Saturday, February 17th, at the ALHS Track (by the caboose) for pre-season Track & Field conditioning! We will be taking a bus to the Rocky River Metro-Parks (Emerald Necklace Marina) to do our hill work sessions. Here are the details:

• Meet at ALHS at 10 a.m.
• We should arrive at Rocky River by 10:30 a.m.
• We will be STARTING our hill work training (so you should be there if you are in town...don't worry if you haven't been running, we're just beginning our training for the upcoming season)
• Practice should last between 45 minutes to an hour
• We'll return to ALHS no later than noon
• I'll send a REMIND text with an ETA of our return

Bring a hat, gloves, water, dress in layers! We will be meeting every Saturday for the next 6 weeks or so. I'll update the blog with our pre-season Saturday sessions soon!

Looking forward to seeing everyone! Go Avon Lake Track & Field!

Running with Rocco: Weeks of January 8th & 15th

Here is the schedule for the next two weeks of Running with Rocco:

• Tuesday     1/9     3 - 4 p.m.     Learwood
• Thursday    1/11   3 - 4 p.m.     Learwood
• Saturday    1/13   9 - 10 a.m.    ALHS Track/Weight Room

• Tuesday     1/16   3 - 4 p.m.     Learwood
• Thursday    1/18   3 - 4 p.m.     Learwood
• Friday        1/19   3 - 4 p.m.     Learwood
• Saturday    1/20   9 - 10 a.m.    ALHS Track/Weight Room

If you can't make it to a session, here are the times you should run:

• Tuesday     1/9     10 - 20 minutes
• Thursday    1/11   14 - 24 minutes
• Saturday    1/13    12 - 22 minutes

• Tuesday     1/16   16 - 26 minutes
• Thursday    1/18   14 - 24 minutes
• Friday        1/19   18 - 28 minutes  
• Saturday    1/20   16 - 26 minutes