Monday, August 31, 2020

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.

Sunday, August 30, 2020

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!

Tuesday, August 25, 2020

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

Friday, August 21, 2020

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!

Thursday, August 20, 2020

Sunday, August 16, 2020

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) 

Monday, August 10, 2020

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) 

Monday, August 3, 2020

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) 

Sunday, August 2, 2020

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