Running with Rocco: Weeks of December 16th, 23rd, and 30th

Attention all Cross Country & Track and Field Athletes:

Here is the schedule for the next couple of weeks. We will be meeting at ALHS/Kopf Reservation from 10-11 a.m. for these next sessions. All running times will be between 10-30 minutes (preferably 20-30 minutes):

• Saturday     12/21       
• Monday       12/23     
• Tuesday       12/24     
• Thursday     12/26     
• Friday         12/27     
• Monday       12/30     
• Tuesday       12/31   
• Thursday     1/2    
• Friday         1/3    

I'll update where we will be running (inside in weight room or outside in Kopf Reservation) early the day of the session. Please dress in layers, bring a snack & water, and wear a hat and gloves! If you have any further questions, please see Coach Rocco in Room 404. 

Running with Rocco: Weeks of December 2nd & December 9th

Attention all Cross Country & Track and Field Athletes:

Here is the schedule for the next couple of weeks:

• Wednesday         12/4           3 - 3:45 p.m.      Learwood                        10 - 20 minutes
• Thursday             12/5           3 - 3:45 p.m.      Learwood                        14 - 24 minutes
• Saturday              12/7            10 - 11 a.m.      ALHS Track/Kopf            10 - 30 minutes   
• Monday               12/9           3 - 3:45 p.m.      Learwood                       12 - 22 minutes 
• Wednesday         12/11        3 - 3:45 p.m.       Learwood                      16 - 26 minutes
• Thursday             12/12        3 - 3:45 p.m.        Learwood                      14 - 24 minutes  
• Saturday              12/14         10 - 11 a.m.       ALHS Track/Kopf            10 - 30 minutes

We will meet in Coach Rocco’s room (404) each day. Please dress in layers, bring a snack & water, and wear a hat and gloves! Also make sure to arrange for transportation home at 3:50-4 p.m. each day. If you have any further questions, please see Coach Rocco in Room 404. 

Running with Rocco: Weeks of November 18th & November 25th

Attention all Cross Country & Track and Field Athletes:

Here is the schedule for the next couple of weeks. I'll update the schedule again after the Thanksgiving holiday:

• Wednesday         11/20        3 - 3:50 p.m.      Learwood                        18 - 28 minutes
• Thursday             11/21         3 - 3:50 p.m.      Learwood                        20 - 30 minutes
• Saturday              11/23       10 - 11 a.m.         ALHS Track/Kopf            10 - 30 minutes   
• Monday               11/25         3 - 3:45 p.m.      Learwood                       20 - 30 minutes 
• Wednesday         11/27        10 - 11 a.m.        ALHS Track/Kopf            10 - 30 minutes
• Friday                   11/29        10 - 11 a.m.        ALHS Track/Kopf            10 - 30 minutes  
• Saturday              11/30        10 - 11 a.m.        ALHS Track/Kopf            10 - 30 minutes

We will meet in Coach Rocco’s room (404) each day. Please dress in layers, bring a snack & water, and wear a hat and gloves! Also make sure to arrange for transportation home at 3:50-4 p.m. each day. If you have any further questions, please see Coach Rocco in Room 404. 

Running with Rocco: Weeks of November 4th & November 11th

Attention all Cross Country & Track and Field Athletes:

Our off-season running club, Running with Rocco (with special guest appearances by Coaches Drabik and D'Andrea), will start this week. Before we go over the schedule, here are a few things about our running club:

• Any athlete is able to join, it's not just for cross country runners.
• It's for distance runners and sprinters NOT involved in a winter sport...once your winter sports seasons are over you can join us.
• We're training to help transition to the upcoming Track & Field season.
• All cross country runners should take 3 weeks off their training...if you've been running since the end of the season, at some point you're going to need to take a break. Some of you have been training since the season ended (and maybe ran road races, like the Shoremen Shuffle last week), and some of you may want to continue to run as you prepare for a Thanksgiving Turkey Trot. Others may not have been running and it's time for you to start again. Whenever you take your time off, make sure you do, and then join us again. That may be different times for different runners, and dependent on your winter sports schedules. 
• You do not need to attend every session, but make sure to run 3-4 days a week, and make sure not to over-do it. We're just jogging, and not accruing a lot of miles.
• If you can't make a session, I'm including running times below. 
• Running on your own, on a treadmill, or on an elliptical are acceptable ways to work out this off-season.

Here is the schedule for our first couple of weeks. I'll update the schedule every couple of weeks:

• Tuesday               11/5            3 - 3:45 p.m.      Learwood                        10 - 20 minutes
• Wednesday         11/6            3 - 3:45 p.m.      Learwood                        14 - 24 minutes
• Thursday             11/7            3 - 3:45 p.m.       Learwood                       12 - 22 minutes 
• Saturday              11/9            9 - 10:15 a.m.    ALHS Track/Kopf            10 - 20 minutes            
• Monday               11/11          3 - 3:45 p.m.      Learwood                        16 - 26 minutes
• Tuesday               11/12          3 - 3:45 p.m.      Learwood                        14 - 24 minutes
• Thursday             11/14          3 - 4 p.m.            Learwood                        18 - 28 minutes
• Saturday              11/16          9 - 10:15 a.m.    ALHS Track/Kopf            10 - 20 minutes

We will meet in Coach Rocco’s room (404) each day. Please dress in layers, bring a snack & water, and wear a hat and gloves! Also make sure to arrange for transportation home at 3:50-4 p.m. each day. If you have any further questions, please see Coach Rocco in Room 404.

BW3 Fundraiser Ticket

Tent Fundraiser

Last season we lost both our tents--one finally broke and the other blew over and subsequently broke in several places (at the SWC Championship meet, no less). Both tents lasted us a long time.

This season, we've borrowed a 10' x 20' tent from the Avon Lake Boosters, which has served us well. However, last April, Coach Drabik sent a proposal to Boosters for two new 10' x 10' tents for our program. We heard back from Boosters this season, and they said they will cover the cost of the second tent if we can raise funds for the first tent. We would need to raise approximately $618.58 for one tent (it's a personalized maroon tent with 'AVON LAKE' on the sides of the canvas).

So...here's what we (and Mrs. Andes) have planned for this season:

• We have a BW3 Fundraiser set up for WEDNESDAY, OCTOBER 9th. I'll provide a JPG image (accompanying post) of the ticket to present if you decide to dine-in or carry-out from BW3 next Wednesday. We will also print out tickets to give to the kids at practice.
• Mrs. Andes is also collecting donations for our new tent. If you would like to donate money through Mrs. Andes, she can be reached at (508) 981-4517 or at kathy.andes@icloud.com. Please contact her if you want to donate, she is setting a tentative deadline of Thursday, October 10th for donations. Thank you Mrs. Andes for your help!
• I am setting up a Learwood Cross Country camp account through the Learwood Athletic Department. Coaches cannot handle money; rather, we will transfer all funds to our camp account via the Athletic Director.
• Next summer we are planning on another fundraiser to help meet our goal. Thanks to everyone for helping us get this started!

CVNP INVITATIONAL

Cross Country Athletes & Parents: 

Here's what's going on this week:

• Time to eat healthy, drink plenty of water, and stock up on rest! Our hard workouts will end next week. It’s time to rest, we are beginning to taper. For this last week, avoid all soda, eat very healthy foods, drink plenty of water, get a LOT of sleep (middle schoolers need to average 9 hours 15 minutes of sleep a night), and STRETCH after practice, on Sunday, and before you go to bed each night. It’s not what you do the day before a race, it matters what you do the WEEK before a race!
• Parents, we have a surplus of paper plates, plastic silverware, and napkins for the last team dinner on Friday, September 27. Just stop by my room (404) to pick up what you need.

Cuyahoga Valley National Park (Woodridge) Invitational

Parents:

• The race will be held at Virginia Hills at the Pine Hollow entrance: 5465 Quick Road, Peninsula, OH 44264
• There is NO parking alongside the road of this race--meet organizers are asking that you park at the following places on this MAP.
• Woodridge will run several shuttle buses from their high school to the meet, so you might want to get there early so you are not rushed.
• There is a 'Fun Run' that is free and is 1-kilometer in length. Every finisher gets a ribbon of completion.
• T-shirts and concessions will be available.
• Information can be found HERE

Athletes:

• Normal breakfast still applies, with a light snack both before & after the race. Bring water for both before and after the race, and don't forget your sports drink!
• The bus will leave Troy at 6:45 a.m. (be at Troy at 6:35 a.m.).
• We should return by 1:15 p.m.
• Course maps can be found HERE
• We're allowed 10 TEAM runners for this race, and they scored the OPEN race last year.
• Here's the race schedule:

        GIRLS OPEN  9:30 a.m.
       
        BOYS OPEN  10:00 a.m.
        
        GIRLS TEAM 10:30 a.m.
       
        BOYS TEAM  11:00 a.m.

• GIRLS TEAM RUNNERS:

           Sophia, Termeh, Kate, Skylar, Abby, Allie, Kylie, Sally, Kayla, and Paige

• BOYS TEAM RUNNERS:

           Anthony, Brendan, Isaac, Philip, Owen, Chase, Nate, Kevin, Nito, and Clay

END OF SEASON BOWLING PARTY
We're planning our End-of-Season Bowling Party the day of SWCs...Saturday, October 12th, from 4-6 p.m., at Spevock's Bowling in Avon Lake. More information to follow!

AVON LAKE-AMHERST FUN RUN

Cross Country Athletes & Parents:

Thursday we will be holding the 5th Annual Avon Lake-Amherst Fun Run at ALHS/Kopf Reservation. Here's important information regarding the race:

• Athletes are to bring their uniforms, normal running shoes (no spikes), two bottles of water (one for after the race, one for the dinner afterward), and normal apparel to wear pre- and post-race.
• Runners will change after school, eat their snacks in Mrs. Castrilla's room, and then will be bussed to the high school. Bring everything with you! We will not be returning to Learwood.
• We will bus athletes on a rotational basis. One bus will shuttle athletes...we will try to get all boys on one bus, all girls on the other. This should be quick, our first shuttle will be at 3:15 p.m. with the girls, then they'll circle back and pick up the boys.
• We will meet between AL Memorial Stadium & the baseball field--the same place where we held the Mock Meet this summer. Parents, the start and finish are the same place!
• It's not a 'fan-friendly' course...so we apologize in advance. It's a fun route for the kids, and top runners will get candy instead of medals.
• The race will be an informal 1.8-mile loop through Kopf Reservation. Parents, we may need helpers at a couple of spots to help guide runners. Our runners should know where they're going, but the Amherst kids will need help. We'll try to organize injured runners at key points to guide competitors. 
• Runners: we will be asking you to help walk the course with Amherst runners!
• After the races are completed, we'll meet in the ALHS Commons area for a pizza dinner. The dinner will last from about 6 - 6:45 p.m.
• Since we are holding this event in Avon Lake, you can leave with a parent after it is completed. There is no need to sign out, and kids will be picked up from the high school. 
• Here's the schedule for tomorrow:

                 4:40 - 8th grade girls

                 5:00 - 8th grade boys

                 5:20 - 7th grade girls

                 5:40 - 7th grade boys

See everyone tomorrow!

END-OF-SEASON VIDEOS & Announcements

Parents:

• If any of you are photographers out there, or if you'd like to take some videos of the team, let me know. I can ask Mrs. Walters (SS teacher) to put together an 'End-of-Season Video' for the team...traditionally we like to show it the week of SWC Championship.
• If you'd like me to put a picture or two on the morning announcements, email Coach D'Andrea at aubin.dandrea@avonlakecityschools.org
• If you'd like to have Mrs. Walters post a picture or two on the Learwood Twitter account & Instagram, include her as well: anna.walters@avonlakecityschools.org
• I'm including some examples of what parents/teachers have put together in the past:

BOYS 2016:


GIRLS 2016:

https://drive.google.com/file/d/0B6jT3RAsve-dWEpGRjVPRXBCZU0/view?usp=sharing

BOYS 2015: Boys' Video 
GIRLS 2015: Girls' Video

AVON LAKE EARLY BIRD

We had an awesome start to our competition season at SWC Preview! Boys came in 1st place, and Girls were only one point behind 2nd place Olmsted Falls. 

• Just another reminder: bring water and a watch to practice every day! We are working on intervals on the track and don’t always have access to water! We also are working on pacing so athletes need to continue timing themselves on intervals, along with keeping track of normal workout times and making sure we are aware of the ‘normal’ time!
• Please let us know if there are any issues with uniforms! We've got extra uniforms this season so we should be able to properly outfit everyone. Everyone looked good Saturday but we've got a large team, so see me in my classroom if you have any issues.
• Parents, the cafeteria was SPOTLESS on Friday! Usually we am there to help pass out wet rags to the kids, but if we're not around and you need help accessing rags/mops, just let one of us (or the custodians) know.
• All athletes need to make sure they are stretching right after practice, at night and on Saturdays/Sundays. If there is consistent, long-lasting pain, let us know. I can schedule a time to see the trainer at the high school if necessary. Mr. Yonkof is really good and it’s a free service to all Avon Lake athletes. Just email me to let me know! 

EARLY BIRD WEEK:

• We will be meeting at TROY (not Learwood), on Saturday, September 1st, at 6:10 a.m. This is an early one again. Buses leave at 6:15 a.m. We should return between 10 – 10:15 a.m. (maybe even earlier) at Troy. We will send a REMIND text for parents.
• We have been talking about HYDRATION for the past several weeks. Please keep hydrating prior to Saturday.
• All BOYS run at 8:00 a.m.
• All GIRLS run at 8:30 a.m.
• This race will determine who runs TEAM and OPEN at the Tiffin Carnival next Saturday! We will talk about that on Friday!
• Bring uniform, apparel, running shoes AND spikes (if you have them). You will only wear your spikes for the race. Bring a cell phone, water, your weekly sports drink (just one), and a healthy snack!
• Another reminder: if you wear compression shirts, shorts, or just regular shirts/shorts underneath your uniform, it has to be BLACK!
• Parents, if you are taking your child home from the meet please make sure to sign out with Coach D'Andrea at the finish line. If she's not there she will be at the start line, the campsite, or in transit. Only parents can sign out athletes from the meet!
• After the race, results will be posted online at www.baumspage.com. On that webpage, click on Cross Country. Then scroll down to Avon Lake Earlybird (8/31/19). Click there to find out results.  Please note: results may not be updated until later in the day that Saturday or perhaps even into the day on Sunday.
• Parents, course map this week is the same as last week. It’s best to view athletes running at the start line, at the mile mark (by the tennis courts), and then at the finish. 

Apparel Orders

Apparel orders for this season are now open! This is optional apparel you can order--it is not mandatory to purchase any of these items.

The quote on the back of the t-shirts (and only the t-shirts), as voted on by the team, is: EAT PASTA, RUN FASTA

You can order your optional apparel here: APPAREL ORDERS

Deadline for apparel orders will be Sunday, September 15th, at 11:59 p.m.

SWC PREVIEW

Cross Country Athletes & Parents:

Here’s information regarding our team this week:

• Another reminder: Bring running shorts, shirt, shoes, long-sleeve t/hoody (for when it gets colder/rains), water (1-2 bottles), and a light, healthy snack to practice!
• Our first Friday Night Dinner is planned for this Friday, August 23rd! We will help get rags and mops for clean-up.
• Any issues with uniforms, let us know! Stop by my room (404) if you need anything.
• If your athlete is complaining of injury, let me know so we can set up a meeting with the ALHS athletic trainer at the high school. If athletes are not diagnosed with an injury, they are expected to run at practice! So far we’re pretty good but please let us know so we can monitor any issues. We want to peak at the SWC Championship and making sure we are all healthy is the best way to accomplish that goal.

SWC PREVIEW Information:

• We will be meeting at TROY (not Learwood), on Saturday, August 24^th, at 6:00 a.m. Buses leave at 6:05 a.m. We should return between 10:00 – 10:15 a.m. at the same location. We will have athletes call and we'll send a REMIND text to be picked up so parents do not have to wait!
• Please remember to pick up your child in a timely manner as coaches have to wait for every athlete to be picked up.
• All GIRLS run at 8:00 a.m.
• All BOYS run at 8:30 a.m.
• Bring uniform, apparel, running shoes AND spikes (if you have them). You will only wear your spikes for the race. Also, bring sandals to wear afterward, as your feet, socks, and shoes will be wet! Trust us, it’s a much better ride home if your feet are dry! Bring a cell phone, water, sports drink (just one), and a healthy snack!
• Remember, if you wear compression shirts, shorts, or just regular shirts/shorts underneath your uniform, it has to be BLACK! Officials are much better with the logos, but make sure your shirts/shorts are a solid color (black). We’ll review this at our team meeting on Friday.
• Parents, if you are taking your child home from the meet please make sure to sign out with Coach D'Andrea. She will be either at the finish line at the end of the races, the start line at the beginning of the races, or the campsite (or in transit). Only parents can sign out athletes from the meet!
• After the race, results will be posted online at baumspage.com. On that webpage, click on Cross Country. Then scroll down to Southwestern Conference Preview (8/24/19). It's on the left-hand side of the page. Click there to find out results. Please note: results may not be updated until later in the day that Saturday or perhaps even Sunday.
• Parents, we will include a course map on the blog site. CLICK HERE! It’s best to view athletes running at the start line, at the mile mark (by the tennis courts), and then at the finish. If you really want to cheer kids on where they will totally hear you, the base of the hill is also a good spot…they need some support there. The downside is you might not get to see the finish. These locations are fairly close to each other so you should be able to walk to each location without difficulty!

Practice Times & Locations 8/12 - 8/20

Our schedule for the next couple of 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. We will post any changes on the blog and through the REMIND app.

Here's the schedule for the remainder of the summer:

Monday, August 12th
ALHS Track (caboose)
8:15 - 9:15 a.m.

Tuesday, August 13th
ALHS Track (caboose)
8:15 - 9:45 a.m.

Wednesday, August 14th
Rocky River Metro-Parks (Emerald Necklace Marina)
We will meet at ALHS Track (caboose) where we will take buses to and from the metro-parks
8:00 - 10:30 a.m.

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

Friday, August 16th
ALHS Track (caboose)
8:15 - 9:45 a.m.
We will meet at ALHS Track, where we will start/finish our Annual Mock Meet through Kopf Reservation

Monday, August 19th
Rocky River Metro-Parks (Emerald Necklace Marina)
We will meet at ALHS Track (caboose) where we will take buses to and from the metro-parks
3:15 - 5:45 p.m.

Tuesday, August 20th
Learwood Middle School (meet at track in back of school)
We will have a short run, then we'll pass out uniforms after practice...our end time for this practice may vary due to uniforms being passed out
3:30 - 5:30 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!

Practice Schedule: 8/1-8/9

Cross country practice officially began Thursday, August 1st. We will still meet from 8:15-9:45 a.m. at the ALHS Track (meet at the caboose) through next week (August 1st through August 9th). Please wear clothes suitable for practice (you might get dirty), running shoes, and water. We will still remain on campus (or Kopf Reservation) for these sessions. 

Again, if you cannot attend practice, we need an email/note from home. Please note that practice can only be missed for the following reasons:

• Illness
• Family commitment (vacations included)
• Doctor/Dentist/Orthodontist appointment
• Religious holiday

As always, if you can't make it to a summer practice 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 times listed) to run on the days you will NOT be in attendance.

Keep up the good work! We're going to start increasing our workload (speed, strength, core work) going forward! See everyone Monday!

• Saturday        8/3      60 minutes cardio (bike, elliptical, swimming) OR road race
• Sunday          8/4       REST
• Monday         8/5       10-20 minutes
• Tuesday        8/6       14-24 minutes
• Wednesday    8/7      12-22 minutes
• Thursday       8/8       16-26 minutes
• Friday           8/9       14-24 minutes
• Saturday       8/10      60 minutes cardio (bike, elliptical, swimming) OR road race

UPDATED REMIND INFORMATION

REMIND is limiting its participants to 150 per group by tomorrow, July 23rd. With our team, we're going to exceed that amount. So, here's what we're going to do:

• We'll have to shut down our current class (we're way above the limit)
• We're going to set up two classes, one for each grade level (we'll send the same texts to each group)
• GRADE 7 team members, text @learcc7 to the number 81010 to receive texts
• GRADE 8 team members, text @learcc8 to the number 81010 to receive texts
• One last thing, REMIND texts are only one-way communications (I've turned off two-way communication). This means the coaching staff can only text you, but you cannot text us. However, you can contact us at the following email addresses:

• Rob Rocco          rob.rocco@avonlakecityschools.org
• Greg Arebaugh   greg.arebaugh@avonlakecityschools.org
• Jen Drabik         fraggae@hotmail.com
• Aubin D'Andrea  aubin.dandrea@avonlakecityschools.org

NEW Athlete Requirement: Lindsay's Law

Athletes are required to complete the following NEW requirement (as of two years ago) for all Avon Lake athletics: Lindsay's Law.

Please visit the following link: LINDSAY'S LAW, read the directions, watch the video, then print, sign, and return the form to the coaching staff! We'll document that each athlete has completed the requirement, then turn it in to the Athletic Department at Learwood.

Thanks for your cooperation regarding Lindsay's Law!

Fall Sports Meeting TUESDAY, JULY 23rd

Parents, Learwood's Fall Sports Meeting will be held at Learwood on Tuesday, July 23rd, at 6 p.m. Here's the itinerary:

• 6-6:20 p.m. Auditorium (meet with Athletic Director)
• 6:20-7 p.m. Choir room (cross country meeting)

Please plan on attending, as we will go over our season, team expectations, and we'll answer any questions regarding the sport. The Athletic Department has told us they'll have extra copies of all required paperwork. Athletes and parents are encouraged to attend.

We'll see everyone on Tuesday, July 23rd!

Conditioning Sessions: July 22nd - July 31st

Cross Country Conditioning begins Monday, July 22nd and will go through Wednesday, July 31st. We will meet from 8:30-10 a.m. at the ALHS Track (meet at the caboose). Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will still remain on campus (or Kopf Reservation) for these sessions. We will meet Monday-Friday the first week, then Monday, Tuesday, and Wednesday the following week. Our first official day of practice will be Thursday, August 1st.

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 times listed) to run on the days you will NOT be in attendance.

Everyone is doing extremely well so far! Keep up the good work and we'll see everyone this week and next!

• Monday          7/22          14-24-34 minutes
• Tuesday         7/23          12-22-32 minutes
• Wednesday    7/24           16-26-36 minutes
• Thursday       7/25           14-24-34 minutes
• Friday           7/26           10 minutes
• Saturday       7/27            Cardio (something other than running)
• Sunday          7/28            Off
• Monday         7/29            18-28-38 minutes
• Tuesday        7/30            16-26-36 minutes
• Wednesday   7/31             20-30-40 minutes 

Running with Rocco: Weeks of January 21st, 28th, & February 4th

Here is the schedule for the next two and a half weeks of Running with Rocco. Please go to learwoodmiddleschoolcrosscountry.blogspot.com for details regarding our running schedule & running times should you not be able to attend a session.

• Saturday          1/26     9 – 9:40 a.m.     ALHS Track/Weight Room (20-30-40 minutes)
• Monday           1/28     3 – 3:45 p.m.     Learwood (10-20 minutes)
• Friday               2/1       3 – 3:45 p.m.     Learwood (14-24 minutes)
• Saturday          2/2       9 – 9:40 a.m.     ALHS Track/Weight Room (12-22 minutes)
• Monday           2/4       3 – 3:45 p.m.     Learwood (12-22 minutes)
• Wednesday     2/6       3 – 4 p.m.          Learwood (16-26 minutes)
• Friday               2/8       3 – 4 p.m.          Learwood (14-24 minutes)
• Saturday          2/9       9 – 9:40 a.m.     ALHS Track/Weight Room (18-28 minutes)

Running with Rocco: Weeks of January 7th & January 14th

Here is the schedule for the next two weeks of Running with Rocco. Please go to learwoodmiddleschoolcrosscountry.blogspot.com for details regarding our running schedule & running times should you not be able to attend a session.

• Tuesday                      1/8         3 - 4 p.m.             Learwood (14-24-34 minutes)
• Thursday                    1/10       3 - 4 p.m.             Learwood (12-22-32 minutes)
• Friday                          1/11       3 – 3:45 p.m.      Learwood (16-26-36 minutes)
• Saturday                     1/12       9 – 9:40 a.m.       ALHS Track/Weight Room (14-24-34 minutes)
• Tuesday                      1/15       3 - 4 p.m.             Learwood (18-28-38 minutes)
• Thursday                    1/17       3 - 4 p.m.             Learwood (16-26-36 minutes)