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