Running with Rocco: Week of December 27th

 First, there are a few things to go over:

• I'm posting workouts for this week, but check the weather daily 
• As long as the weather is around 30 degrees (with minimal wind chill) we'll meet to run
• However, if there's a lot of ice on the ground, if there's too much snow to run through, or if it's cold and raining, we probably will cancel that session...I'll send notices via REMIND in the morning
• Due to the pandemic, there are limits to how many athletes can utilize the ALHS weight room this season...so we won't be meeting there during our Saturday/holiday sessions
• I'll post next week's session next week (probably on Monday)
• As always, dress for the weather! Hats, gloves, and dress in layers!

Reminders about Running with Rocco:

• 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.
• 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 this week:

Week of December 27th:

• Tuesday              12/29         10 - 10:45 a.m.    ALHS Caboose               20 - 30 minutes  
• Wednesday        12/30         10 - 10:45 a.m.    ALHS Caboose               18 - 28 minutes  
• Thursday             12/31         10 - 10:45 a.m.   ALHS Caboose               22 - 32 minutes
• Saturday             1/2              10 - 10:45 a.m.   ALHS Caboose               20 - 30 minutes

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

First, there are a few things to go over:

• I just found out we are now allowed to meet for off-season workouts (as of today, Wednesday, December 9th). So we'll start back up tomorrow for those interested.
• I'm updating this season's times and I'll leave copies for pick-up both at Open Dor and Learwood's MPR. 
• I'll update the Learwood Top Times and then I'll send a REMIND text with the new times. These times go back about 27 years or so.

Reminders about Running with Rocco (when we actually return):

• 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.
• 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 the next couple of weeks. Try to run when you can:

Week of December 7th:

• Thursday             12/10         3 - 4 p.m.            Learwood                        10 - 20 minutes
• Friday                  12/11         3 - 4 p.m.             Learwood                        14 - 24 minutes 
• Saturday             12/12         10 - 10:45 a.m.   ALHS Caboose                12 - 22 minutes

Week of December 14th:

• Tuesday               12/15          3 - 4 p.m.            Learwood                        16 - 26 minutes
• Wednesday         12/16          3 - 4 p.m.            Learwood                        14 - 24 minutes
• Thursday             12/17          3 - 4 p.m.            Learwood                        18 - 28 minutes
• Saturday              12/19         10 - 10:45 a.m.  ALHS Caboose                 16 - 26 minutes

Running with Rocco: Weeks of November 23rd & 30th

First, there are a few things to go over:

• Yesterday I received medals from our season from our Athletic Department. I'll organize them and then send a REMIND text about picking them up. Just text me back if you're at Open Door and I'll drop them off at the office there.
• I'm going to organize uniforms soon (probably Monday). If you still need to turn yours in please do so.
• I kept a record of everyone's times on a Google Spreadsheet. Next season I hope to post these times throughout the season. But this off-season I'll print copies for those interested in seeing their times from this past season (and the team's).
• I'll update the Learwood Top Times and then I'll send a REMIND text with the new times. These times go back about 27 years or so.
• I checked with the Athletic Department and they think we can re-evaluate our off-season running the week of December 7th. So I'll post workouts for you to follow while we wait to run together again.
• Lastly, thanks for your patience. This has been one exhausting year! 

Reminders about Running with Rocco (when we actually return):

• 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 may have been training since the season ended, and some of you may want to continue to run as you prepare for a (virtual) 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 the next couple of weeks. Try to run when you can:

Week of November 23rd:

• 18 - 28 minutes
• 22 - 32 minutes

Week of November 30th:

• 20 - 30 minutes
• 24 - 34 minutes
• 22 - 32 minutes
• 26 - 36 minutes

SWC WEEK

 SWC WEEK

 Here we go! This is the final race of the season. Let's get to work:

• Please check the MPR for any missing items! At the end of our season we’re going to place all missing items in Learwood’s Lost & Found! Anything not claimed at year’s end will be donated to charity.
• Just a reminder, stick together while at this race and make sure to cheer on your teammates when you aren't running or preparing for your race.
• Time to get some rest! Eat healthy, drink a lot of water, stock up on sleep (9 hours, 15 minutes a night), and STRETCH before bed! Avoid soda, junk food, and limit sweets to one dessert a day! Remember, it’s not what you do the night before a race, it’s what you do this whole week.
• Parents: we've been very flexible with the athletes' sports schedules this season...we are going to ask that those other sports be flexible with us this week. We are tapering this week, and we need the kids to REST! We've been pushing them these last few weeks, and I know a lot of them are participating in multiple sports. We want them to peak at the right time, and that means they've got to rest this whole week. If you could adjust their sports' schedules this week, we would really appreciate it.

Southwestern Conference Championship

• We will have two buses for this race, and we recommend athletes ride the bus to this meet.
• The first bus will leave at 2:30 p.m. Athletes on this bus will be let out of school early (2 p.m.) so they can change, gather their items, and meet at the north parking lot.
• The second bus will leave at 3:15 p.m.
• Mask policies are the same as they've been all season.
• We are not allowed tents, but Avon Lake's camp will be at Baseball Field 6 (with Amherst, North Olmsted, and Olmsted Falls).
• Spectators are limited to two per athlete.
• Avon asks that spectators arrive no earlier than 15 minutes before their son/daughters race, but you can stay to support ALL Avon Lakers.
• There will be no concessions at this meet.
• Parents we may need help passing out the disposable chips prior to races.
• Typically, the SWC Awards Ceremony is held to recognize the top 7 runners (All-SWC), then Top 8-14 runners (2^nd Team All-SWC), then the SWC schools will be recognized. However, it looks like this will NOT be the case this year. 
•  Results will be posted on baumspage.com
• We should be back in Avon Lake around 7 p.m.

ATHLETE INFORMATION:

• Runners may arrive at the start line 5 minutes prior to racing.
• Alleys will be assigned.
• No pre-race rituals or run-outs. You can stay warmed up, perform team chants away from the start line prior to arrival.
• Remember at this race they had spray-painted dots where athletes had to stand. It looks like they'll have the same thing for this race.
• The first 150 meters are to be run in lanes before breaking in.
• There will be no chute at the finish line.
• Water will not be provided, as always this season head towards our camp after racing.
• Continue doing a good job wearing your mask prior to and after your race.

RACE SCHEDULE:

• 4:00 p.m. BOYS TEAM
• 4:35 p.m. GIRLS TEAM
• 5:10 p.m. BOYS OPEN
• 5:45 p.m. GIRLS OPEN 

BOYS TEAM:

The following boys will be running TEAM (and will get out at 2:15 p.m.):

• Isaac, Brendan, Nate H., DeAndre, Connor, Nate G., Chase, Ian, Reid, & Riley

GIRLS TEAM:

The following girls will be running TEAM (and will get out at 2:15 p.m.):

• Termeh, Allie, Sally, Kate, Hannah, Abby, Paige, Kiera, Chloe, & Kayla

BOYS & GIRLS OPEN:

All other runners (bus leaves at 3:15 p.m.)

PRACTICE SCHEDULE:

All practices will be held at Learwood

Tuesday
3:15 - 4:30 p.m.

Wednesday
3:15 - 4:45 p.m.

We're going to have our team meeting so it may run a little late

Thursday
3:15 - 4:00 p.m.

Practice Schedule 10/5-10/10

Here's our practice schedule this week:

• Monday            Learwood        3:15 - 4:15 p.m.
• Tuesday           ALHS/Kopf      4:15 - 6:45 p.m.
• Wednesday      No Practice (we have conferences)
• Thursday          Learwood        3:30 - 5:30 p.m.
• Friday               ALHS               10 - 11:30 a.m.
• Saturday           ALHS               10 - 11:30 a.m.

We'll post running times for those athletes unable to attend practice this week due to family commitments.

Avon Lake Quad Meet with Avon, Midview, & North Olmsted

Tomorrow we will be hosting Avon, Midview, and North Olmsted at ALHS/Kopf. 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 the MPR, 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 (if necessary). One bus will shuttle athletes starting at 4 p.m.
• You do NOT have to ride the bus, however. If you want to go home first, then ride your bike or get a ride to the high school, that's fine!
  
• We would like all runners there around 4:40 p.m. to help out and to cheer the athletes in the first race.
• Spectators are allowed, but we all have to be socially-distant and wearing masks (like always).  
• Since we're in town, athletes are allowed to carpool and we do NOT have to sign athletes out afterward. You can simply show up and leave, just like at practice (but you can still say goodbye to us afterward).
• We will meet between AL Memorial Stadium & the baseball field--the same place we practiced 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 usually kids like the course, but we'll be hanging out at the start/finish.
• The race will be an informal 1.8-mile loop through Kopf Reservation. 
• We are planning on splitting the races up to help spread out all the runners.
• Here's the schedule: 

                 4:45 p.m. - 7th Grade Boys

                 5:05 p.m. - 8th Grade Boys

                 5:25 p.m. - 7th Grade Girls

             

                 5:45 p.m. - 8th Grade Girls

          

                 6:05 p.m. - BOYS TEAM

                                    Isaac, Nate G., Ian, Nate H., DeAndre, Connor, and Chase

                 6:20 p.m. - GIRLS TEAM

                                    Termeh, Allie, Kate, Sally, Hannah, Abby, and Kiera

See everyone tomorrow!

Berea-Midpark & Olmsted Falls Tri-meet

 Here’s our weekly update:

• Good job at Avon last week! Avon scored the meet traditionally even though we didn't race against every other team.
• The Boys' Team came in 4th out of 17 teams with a score of 143 points. Scoring for the Shoregals were: Isaac, Brendan, Nate H., Connor, Nate G., J.P., and DeAndre              

• The Girls' Team came in 7th out of 17 teams with a score of 159 points. Scoring for the Shoregals were: Termeh, Allie, Sally, Kate, Hannah, Abby, and Kiera
• We've been organizing our Tuesday dual meet with Amherst, I'll send out information soon (probably over the weekend).

Berea-Midpark & Olmsted Falls Tri-meet:

• We don't have a lot of information about this meet, it was added to give the kids more races since a lot of meets have been canceled. I've asked for clarification on a few issues and have not heard back, although I'm sure they're very busy this school year.
• The meet will be held at Berea-Midpark MIDDLE School (not the high school). This is different from what was initially posted. Here's the address: 7000 Paula Drive, Middleburg Heights, OH 43130

• After talking with the team earlier in the week, we're only taking ONE BUS to this race.
• The bus will leave TROY INTERMEDIATE SCHOOL at 11 a.m. on Saturday (please be there by 10:50 a.m.).
• Parents, I would leave around the same time so we can walk the course for this race. 
• Parents, I'm not sure about spectators at this race (I've asked), but I can't see them forbidding it at a tri-meet on a school campus.
• All boys will run at 1:00 p.m.
• All girls will run at 1:45 p.m.
• The bus will return around 3:15 p.m.
• If we are allowed, we'll set up our tents at this race.
• Bring sweats, 2 bottles of water, a sports drink, and a snack. There will most likely be no concessions at this race.
• We do NOT have a course map for this race, but we should get there early enough to walk the course (if we are allowed, which we have not been told we cannot).
• We're not sure about results for this race, we'll have to see on race day.
• Athletes must wear a mask prior to and upon completion of races. 
• There may be additional information that we receive in the next couple of days (or race day), we'll text that to everyone if we find out anything new.
• Thanks for everyone's flexibility this season. Things are changing weekly and we're constantly adjusting. 

Avon Meet Apparel

Avon is selling optional t-shirts for their meet tomorrow. All proceeds to go to the American Red Cross and all shirts will be shipped to athlete homes. The sales are online only!

Here's the link: Avon Meet Apparel

Avon Meet

 Here’s our weekly update:

• Great job at Vermilion last Thursday! Lorain County won the Lake Erie Challenge, claiming 8 first place finishes out of 10 total races. 
• Here are the Boys' Results:

          Avon Lake 21 

          Westside Christian 58

          Edison 114                    

• Here are the Girls' Results:

          Avon Lake 29

          Westside Christian 35

          Edison 37

Avon Meet (ATHLETES):

• The Avon Meet on Thursday is going to have a lot of great competition. This is a perfect opportunity to practice racing with our SWC competitors!
• We are taking two buses to this race.
• Boys will be leaving Learwood at 3:15 p.m.
• Girls will be leaving Learwood at 4 p.m.
• All boys will run together and all girls will run together (no team/open races).
• Bring sweats, 2 bottles of water, a sports drink, and a snack. There will be no concessions at this race.
• We're including a course map here: Course Map
• Results will be posted on baumspage.com for this meet. Go to this site, click on Cross Country, and our results will be located on the right-hand side under the Avon link.
• Athletes must wear a mask prior to and upon completion of races. 
• There will be no tents, but we will have a designated camp area.
• Runners should arrive at the start line 5 minutes before the race.
• There will be no huddles, rituals, or run-outs at the start line (we can do our chant before this, away from the start). 
• Runners will need to be spaced out 6 feet apart at the start line. Wear a watch to get a more accurate reading of your time! Start your watch as you cross the line.
• Runners will need to break in after staying in their alleys for 150 meters.
• There will be no chute, head back to camp to get your water. You can catch your breath and do your own cool-down to camp.

Avon Meet (PARENTS):

• The course will be held at 3701 Veterans Memorial Parkway Avon, OH 44011
• We are required to leave within 45 minutes of our last race, spectators are asked to leave within 15 minutes of the last race.
• Spectators are required to wear a mask.
• They are asking for two immediate family members only for this race.
• Parking will only be permitted towards the front entrance of the parking lot (cars will not be permitted beyond the playground).
• We may need help with the chip timing system. I'll send out another post about this. 

Additional Vermilion Info

I just finished a Zoom coaches meeting for tomorrow's meet, and I wanted to follow up regarding a few things:

• First, this looks like it will be a lot of fun! They're planning music and they'll announce the teams at the line.
• Avon Lake will be given a section for camp. We'll let everyone know where that is once we find out tomorrow.
• The course is very spectator-friendly and it will be lined the entire way. It will be impossible to get lost and we should get to see a lot of the race.
• Parents, it takes about 30 minutes to get to Sailorway Middle School. So the boys should leave Avon Lake at 4:45 p.m. (arrive at 5:15 p.m.).
• Girls, you can leave at the same time if you want, but you could leave at 5:15 p.m. (arrive at 5:45 p.m.). That way you can meet with all the other girls, get ready to warm-up, and cheer on the boys at the beginning of their race.
• Boys, you should stay to cheer on the girls during their race.
• Warm-ups are allowed on the course, but cool-downs should be done at the practice football fields.
• If we do a cool-down let's keep it short tomorrow as we all have to leave the premises within 45 minutes of the last race.
• Parents, there's nothing that says you can't watch both Avon Lake races. I know it's a pain to sit around waiting for your child to run, so 15 minutes before the boys' race join us on the course to cheer on our entire team!
• If possible, the coaching staff would appreciate signing athletes out after the conclusion of both races. Or, if this is not an option, sign out with a coach who isn't helping out at the finish line.
• We will be busy at the finish line, as we have to help in identifying our runners as they come across the finish line. 

Athletes, a few other things to go over:

• Don't forget what we went over today! 
• Additionally, you are not allowed to be at the start line until 5 minutes before your race. So warm-up on the course, do your form-drills, and your team chant away from the start. 
• I'll post a schedule of what to do and when to do it on your team cards, given to an 8th grader.
• Make sure to be positive at all times, support each other, talk each other up!
  
• At the line make sure you wish the opposing teams good luck. Practice good sportsmanship throughout our time in Vermilion.
• When you finish, catch your breath and then make sure you keep moving back to camp, where you can meet back up with your teammates and grab your water!
• Again, if you aren't running, make sure you have your mask on.

Get some rest tonight, it's race day tomorrow!

Go Shoremen & Shoregals!

Lake Erie Challenge Tri-Meet

Here's information regarding the Lake Erie Challenge Tri-Meet:

• We will meet at LEARWOOD at 4:30 p.m. on Thursday (bus leaves at 4:35 p.m.).
• We should return between 8 - 8:15 p.m.
• Spectator parking will be at Vermilion Elementary School (across the street from the middle school).
• We are anticipating only needing one bus for Thursday, per our polling of the team earlier this summer. We'll talk to the team tomorrow to confirm we only need one bus. Athletes are encouraged to get a ride with a parent but we understand if you need to ride the bus.
• All BOYS run at 6:15 p.m.
• All GIRLS run at 6:45 p.m.
• The Lake Erie Challenge will feature multiple tri-meets, with each tri-meet featuring a team from each of the following counties: Cuyahoga, Lorain, and Erie. The county that earns the most victories will win the Lake Erie Challenge. Avon Lake will be facing off against Westside Christian and Edison.
• The starting line will be lined with a 100M alley that athletes will stay in before they are allowed to cut in.
• The finish line will be OPEN (no chute) and athletes will be directed from the finish line quickly. Athletes will need to get to camp to get their water.
• Scoring of this meet may be tricky, we may need to assist Vermilion with the scoring of the meet by assigning our athletes' names to the times scored. We may know the score right away but Avon Lake may need to assign names to the times. We'll post our team's times later the next day (or the following weekend). 
• Coach Peepers will drive out and set up our team camp, which will be located at Sailorway Middle School.
• The coaching staff will need to conduct a health assessment, including temperature check, once athletes arrive at the camp.
• Teams can arrive 60 minutes before the first race, but not before.
• Teams have to leave within 45 minutes after the completion of the last race.
• Cool-downs are not permitted on the course; however, you can gather your team together and cool-down at the practice football fields.
• Top-three finishers in each race will earn medals and a framed certificate will be mailed to winning county.
• Face coverings are required by all coaches, spectators, and athletes. 
• Athletes can remove face coverings when they are running. I'll find out if they need to wear masks at the starting line.
• Spectators should not arrive until 15 minutes prior to the race and are expected to depart within 15 minutes following the race.
• Parents, if you're taking your child to and from the meet, you should be fine. Once you arrive you can direct your child to our camp at the middle school (you won't be able to miss it, we've got two AWESOME tents this year), then you might want to hang back off the course & camp until 15 minutes prior to the first race.
• Results will be on Twitter: @VermilionXC.
• Course map can be found HERE . The middle school course ends at the 2-mile mark.
• Parents, Coach Walters is going to set up a QR code to be scanned by your phone. Each coach will have a clipboard with the code so you can scan your child out from the meet (instead of signing out your child). We'll cross-check this after the meet but hopefully this is easier, quicker, and socially-distant for everyone.

Athletes:

• Bring uniform, apparel, running shoes AND spikes (if you have them). You can get spikes if you want them but they aren't necessary. You will only wear your spikes for the race. 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 Wednesday.

Practice After School

 Here's a review of what practice will look like after school:

• Pack your workout clothes, shoes, socks, two water bottles, and a snack in a bag. One water bottle can be carried with you throughout the school day, and you can refill it at drinking fountain (there are water bottle filling stations at Learwood).
• You will drop off your bag in the locker rooms (boys and girls' locker rooms are located at either end of the gym). You are allowed to walk in, and you'll place your bag underneath the 'Cross Country' sign. 
• The coaching staff won't be able to direct you tomorrow morning (we have to be in our homerooms at that time); however our athletic director will be there should you have any questions or are nervous about walking into the locker rooms.
• You do NOT need a lock, the locker room will be locked up each morning.
• After school, you will be the first sport dismissed. Go to the locker room with your school book bag, and change in the locker room into your cross country gear. Cross country will be the only team in there from 3 - 3:10 p.m. so try to hurry! If we need to alter these times we will but try your best to get changed quickly so the next sport can get into the locker room.
• Take all your stuff and drop it off next to a desk in the MPR (not on a desk). You can eat your snack there but PLEASE do not leave a mess. This is even more important this year.
• We hope to start practice at 3:20 p.m. but we will of course wait for everyone from Open Door. 
• We will meet as one team on the track tomorrow and then we'll split up after that.
• Bring your water on the track and don't forget your mask! 
• We should be done at 4:45 p.m. If you need to leave early let us know and you can take your gear out to the track.
• You aren't allowed to be on your phone throughout the day but once school is over get in the habit of checking the REMIND app as I'll post updates. This will be key this year as the boys and girls' teams may not be doing the same workouts together. With our social distancing guidelines this year students won't be able to stop by my classroom (which is normally room 404) to ask questions about practice, so I'll post updates on the app and you can check it at the end of the day. Going forward I'll post weekly calendars as well.
• Looking forward to seeing you all tomorrow!

Alternate Practice Workouts: August 24th-29th

Practice is mandatory. However, 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

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.

• Monday          8/24    20 minutes up-tempo run
• Tuesday         8/25    20 minutes
• Wednesday    8/26    28-38 minutes
• Thursday        8/27    10 minutes up-tempo run
• Friday             8/28    15 minutes
• Saturday        8/29     20 minutes up-tempo run

Practice Times & Locations 8/24 - 8/28

Our schedule for next week may have some changes. Locations and times may change on a daily basis, as we incorporate some workouts 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 24th
ALHS Track (caboose)
3:45 - 5:15 p.m.

Tuesday, August 25th
ALHS Track (caboose)
3:45 - 5:45 p.m. 

We plan on running the Avon Lake Intra-Squad Meet this day. If it's really hot, we may delay this to later in the week so practice times may change.

Wednesday, August 26th
ALHS Track (caboose)
3:45 - 5:15 p.m.

Thursday, August 27th
Learwood Track 
3:45 - 5:15 p.m.
We will pass out uniforms on this day.

Friday, August 28th
NO PRACTICE 
This is our Fall Sports Picture Day. We've been told there's no practice before or after pictures. We will meet at Learwood (we'll let you know the time, but it will be in the afternoon).

Saturday, August 29th

We have nothing scheduled. However, it will be cool on this day so we may want to run the intra-squad meet.

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!

Cross Country T-shirt Quotes

If you would like to submit t-shirt quotes for our optional apparel, click HERE

Practice Times & Locations: August 17th-21st

Hey Everyone:

Tomorrow we will meet at Learwood Track to run the mile. Here's information regarding this week's practices:

Monday

• Girls' Practice will be from 8-9:15 a.m.
• Boy's Practice will be from 9:15-10:30 a.m.
• Athletes can meet at the track
• You do NOT need to wear spikes! 
• However, if you do wear spikes, don't put in the 3/8-inch spikes (those are for traditional cross country races run through grass, mud, hills, and trails). You can put in 1/4-inch spikes if you want.
• If you can't make this practice, we'll try to get your mile run completed at the ALHS Track later in the week.

Tuesday-Friday

• We will meet at ALHS
• Girls' Practice will be from 8-9:30 a.m. (we are ending a little earlier, so we might be done before this time)
• Boys' Practice will be from 9:30-11 a.m. (same as the girls, we may be done a little earlier)

Saturday

• 60 minutes of cardio on your own

A few notes:

• We may not be running through Kopf Reservation this week, if this changes we'll let everyone know
• I spoke with the ALHS Athletic Director Friday night, and at this time there is not a schedule set for our team
• Once we find out what the schedule is (the ADs should be meeting tomorrow), we'll let everyone know
• If a schedule is set, we may need parent volunteers to help us run home dual meets
• The athletes have overwhelmingly expressed interest in getting optional team apparel, so we'll set up a Google Form for them to submit quotes for the backs of their t-shirts (then they can vote on what they want)

Alternate Practice Workouts: August 17th-22nd

Practice is mandatory. However, 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

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.

• Monday          8/17    15 minutes up-tempo run
• Tuesday         8/18     40-50 minutes
• Wednesday    8/19    20 minutes
• Thursday        8/20    28-38 minutes
• Friday             8/21    15 minutes
• Saturday        8/22     60 minutes cardio (bike, elliptical, swimming) 

Alternate Practice Workouts: August 10th-15th

We are changing practice times slightly this week. Girls will meet from 8-9:30 a.m. and boys from 9:30-11 a.m. at ALHS (meet at the caboose). If times/locations change we'll let you know but this week there shouldn't be any other changes.

Practice is mandatory. However, 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

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! 

• Monday          8/10    30-40 minutes
• Tuesday         8/11     20 minutes
• Wednesday    8/12    34-44 minutes
• Thursday        8/13    15 minutes
• Friday             8/14    15 minutes
• Saturday         8/15    60 minutes cardio (bike, elliptical, swimming) 

Alternate Practice Workouts: August 3rd-8th

We are going to hold practice at ALHS (meet at the caboose), Monday-Friday this week. Girls will meet from 8-9:15 a.m. and boys from 9:30-10:45 a.m.

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

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! 

• Monday          8/3      28-38 minutes
• Tuesday         8/4      15 minutes
• Wednesday    8/5      32-42 minutes
• Thursday        8/6      15 minutes
• Friday             8/7      15 minutes
• Saturday         8/8      60 minutes cardio (bike, elliptical, swimming) 

Tomorrow's First Day of Practice UPDATE

Hey Everyone:

Just a few reminders about tomorrow's practice:

• We're meeting at ALHS (by the caboose).
• Girls will meet from 8 - 9:15 a.m.
• Boys will meet from 9:30 - 10:45 a.m.
• All athletes should bring their own water, a mask, running shoes, and clothes that could get dirty (don't wear your best clothes). Please bring your own water, there can't be sharing of water this season and we don't think you'll be able to use the drinking fountain.
• Also, try to use the restroom prior to practice.
• Just a reminder that masks are mandatory, we'll bring extras but try to bring your own as we may not have enough (you won't have to run with your masks, but you need them on before and after practice). 

Some other things regarding tomorrow:

• We do practice in the rain. However, if there's lightning, it's state law that we postpone or cancel practice. 
• If practice is canceled we'll send out a text via REMIND.
• We just received a thermometer from the Athletic Department. We'll be taking athletes' temperatures prior to practice. If an athlete's temperature is above 100.2 degrees, that athlete cannot practice with the team.
• Because of this, you may want to take your temperature prior to coming to practice just to make sure you're good to go.
• Please be patient tomorrow! If you have forms try to show up 10-15 minutes early so we can process them. 
• We'll take attendance old-school tomorrow (no small-group, athlete-led attendance). 

Lastly:

• We'll see how many athletes end up joining the team, but right now the team looks pretty large. It's strange, we did so much training individually...then Friday I started putting a roster together and the numbers surprised me. So be ready to meet your teammates tomorrow!
• If you know someone who is interested in running, athletes can join through the month of August. Let them know about this blog site and have their parents email me at rob.rocco@avonlakecityschools.org

First Day of Practice: Monday, August 3rd

Hey Everyone:

Here's information regarding our first official day of practice:

• We're meeting at ALHS (by the caboose).
• Girls will meet from 8 - 9:15 a.m.
• Boys will meet from 9:30 - 10:45 a.m.
• All athletes should bring their own water, a mask, running shoes, and clothes that could get dirty (don't wear your best clothes). Please bring your own water, there can't be sharing of water this season and we don't think you'll be able to use the drinking fountain.
• Just a reminder that masks are mandatory, we'll bring extras but try to bring your own as we may not have enough.

A few things about forms:

• The two forms you need in order to practice Monday are the Emergency Medical Form and the Physical Exam Form.
• The Emergency Medical Form can be found HERE
• The Physical Exam Form can be found HERE
• If you haven't had a physical yet, you can still attend practice! You can't practice with us, but we can give you an alternate workout to complete on your own. We'll still take your attendance, and you can meet with the team both before and after the workout.
• We'll focus on the other forms after we collect these two forms.
• Try to drop off these forms this week at the Learwood Office. We'll go through them, create our current roster, and meet with everyone Monday. 
• The Learwood Office will be open this week from 10 a.m. - 2 p.m., so you can stop by and drop off your forms.
• If you can't turn in your forms this week and you show up Monday with them, try to get there 15 minutes before practice so we can process them prior to practice officially starting.

A few things going forward:

• We are planning on starting practice at ALHS for the first week, as it has a nice track, stadium steps, a fitness trail, a place to run on the north side of campus, and we can utilize Kopf Reservation.
• If we run at Kopf Reservation the coaching staff will direct athletes to run 6 feet apart through the trail.
• We may be shifting some practices to different locations this summer, and we may not be allowed to use buses to get there. If we do this, we'll allow for alternate workouts to take place for those athletes who may not be able to attend practices off-campus.
• Mostly, however, we plan on being at the high school throughout the remainder of the summer.
• If you cannot attend practice because of a family commitment (namely, you're on vacation) or you have an excused absence (dentist/doctor appointment, for example) just email us and we'll post alternate workouts on the blog so you're still staying in shape when you return.

Lastly:

• We're used to having really large teams, but this might change this year. 
• Still, if someone you know is interested in running, it's not too late to join! Let them know about this blog site and have them go through the blog posts from this summer.
• They can also email me at rob.rocco@avonlakecityschools.org