Running with Rocco: Weeks of December 20th & 27th

Athletes & Parents:

The schedule for Winter Break will vary depending on the day, and I'll be sending out REMIND texts an hour before each session to gauge athletes' interest in attending. Typically attendance is lower during these two weeks, but if there are more than a couple runners interested in attending, we'll meet.

If you cannot meet, it's strongly encouraged you get some cardio in over these two weeks. When we return to school we are going to start going over indoor meet opportunities and we'll start transitioning our training as we gear up for Track & Field season.

Here is the schedule for our first couple of weeks:

• Monday               12/20          3:15 - 4:15 p.m.     Kopf Reservation     30 - 40 minutes
• Tuesday               12/21           2 - 2:30 p.m.          ALHS Caboose          20 minutes
• Wednesday         12/22          10 - 10:45 a.m.      Kopf Reservation      22 - 32 minutes
• Thursday              12/23          12:30 - 1 p.m.        ALHS Caboose          24 minutes

• Monday               12/27          10 - 10:45 a.m.       Kopf Reservation      22 minutes
• Tuesday               12/28          10 - 10:45 a.m.       ALHS Caboose           26 minutes
• Wednesday         12/29          10 - 10:45 a.m.       Kopf Reservation      24 minutes
• Thursday              12/30         10 - 10:45 a.m.       ALHS Caboose           18 - 28 minutes

Running with Rocco: Weeks of December 6th & 13th

Here is the schedule for our first couple of weeks:

• Monday               12/6            3 - 4 p.m.            Learwood                       24 - 34 minutes
• Wednesday         12/8            3 - 4 p.m.            Learwood                       22 - 32 minutes
• Friday                   12/10          3 - 4 p.m.            Learwood                       18 - 28 minutes
• Saturday              12/11          10 - 10:45 a.m.  ALHS Caboose                26 - 36 minutes

• Monday               12/13          3 - 4 p.m.            Learwood                        24 - 34 minutes
• Wednesday         12/15          3 - 4 p.m.            Learwood                        28 - 38 minutes
• Friday                   12/17          3 - 4 p.m.            Learwood                        22 - 32 minutes
• Saturday              12/18          10 - 10:45 a.m.  ALHS Caboose                26 - 36 minutes

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

Running with Rocco: Weeks of November 22nd & 29th

 Attention all Cross Country & Track and Field Athletes:

Our off-season running club, Running with Rocco, continues the next two weeks. 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 may have been training since the season ended, 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:

• Monday               11/22          3 - 4 p.m.            Learwood                        16 - 26 minutes
• Wednesday         11/24          10 - 10:45 a.m.  ALHS Caboose                20 - 30 minutes
• Friday                   11/26          10 - 10:45 a.m.  ALHS Caboose                18 - 28 minutes
• I can't meet Tuesday or Saturday of this week, so make sure to run 16 - 26 minutes on your own on your fourth day of running

• Monday               11/29          3 - 4 p.m.            Learwood                        20 - 30 minutes
• Wednesday         12/1            3 - 4 p.m.            Learwood                        18 - 28 minutes
• Friday                   12/3            3 - 4 p.m.            Learwood                        22 - 32 minutes
• I can't meet Saturday of this week, so make sure to run 20 - 30 minutes on your own on your fourth day of running

We will meet in Coach Rocco’s room (404) each day after school. Please dress in layers, bring a snack & water, and wear a hat and gloves (when necessary). 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.

THANKS FOR A GREAT SEASON!

I just wanted to thank everyone for a great season! 

We really appreciated everyone's help with the team. Thanks especially to the following people:

• Mrs. Rose for organizing our Friday night dinners
• All the parents for donating to our team dinners and for the volunteers who helped feed and serve the team
• Mrs. Byrne & Mrs. Brown for taking pictures this season
• Mrs. Walters for putting together our team video
• Mrs. Fababe for organizing the team bowling party
• Mr. and Mrs. Deaton for donating desserts and gift bags to the kids

I'm sure we may have forgotten some people...if so I apologize--a lot of people helped make this a great season, so thank you! 

Finally, we'd like to thank the MIGHTY SHOREMEN & SHOREGALS! It was good to get back to a normal season, and I'd like to thank the athletes for giving us their very best this season. We were extremely proud of how you conducted yourselves as a TEAM this season, and last Saturday was another reminder of how tough you all are. Peepers, Ferrari, and I saw some girls on other teams tip-toeing around puddles at the start line...while our girls were chanting as one team as they went through their warm-ups, already muddy, defiantly telling us they weren't cold. That's when we knew it was going to be a special race. You didn't just endure the tough times this season, you embraced them. So thank you for that as well.

You are two tough teams that have bright futures. We'll be back next season :) 

A couple notes:

• I'll be reaching out in the next few days as we put the finishing touches on this season, so you'll be hearing from me soon. 
• I'll be switching off two-way communication on REMIND in the next few days, so if you need to reach out for any reason just email me at rob.rocco@avonlakecityschools.org. I'll still send out texts via REMIND this off-season.
• If you no longer need to receive texts, just reply LEAVE to one of my texts and I'll remove you. Or email me to let me know you no longer need to receive texts. 
• Three families ordered shirts that aren't in yet, I'll reach out to you once they come in.
• For those athletes not participating in a winter sport, we'll be taking three weeks off to rest and then we'll start our off-season training for Track & Field! I'll post information about that in a couple weeks.

Practice Schedule: Monday 10/4-Friday 10/8

Here's this week's practice schedule:

• Monday
• Learwood (on campus)
• 3:15 - 4 p.m.
• Parents we should be ready for pick-up at 4:10 p.m.
• Tuesday
• Learwood (on campus)
• 3:15 - 4:45 p.m.
• Wednesday
• NO PRACTICE (Teacher Conferences)
• We'll send out a MANDATORY practice to do on own
• Thursday
• Kopf Reservation (meet at Avon Lake Public Library)
• 3:30 - 5 p.m. 
• If conferences run late, we'll text when we're headed to the library
• Friday
• ALHS Track (meet at the caboose)
• 10 - 11 a.m.

TIFFIN REMINDERS

Just a couple reminders about today:

• Don't forget your masks for the bus ride!
• STAY IN GROUPS OF THREE AT ALL TIMES TODAY
• Support your teammates when you are not running or getting ready to run
• We are going to Tiffin to compete FIRST, then fun comes SECOND
• After we walk the course, you can buy apparel...but concessions should be purchased AFTER all races are completed
• When we are done with all races today, we will stretch as a TEAM at camp
• Coach Ferrari will be at the finish line for parents who would like to sign out...athletes you will have to get your gear and then help your parents find coach

Race Schedule:

BOYS TEAM (1:05 p.m.):

• Nate
• Reid
• Lincoln
• Riley 
• Finn
• Laith
• Dennis 

GIRLS TEAM (1:50 p.m.):

• Hannah
• Kelsey
• Mia
• Cassidy
• Isabel
• Rebecca
• Gianna

BOYS OPEN (2:15 p.m.):

• All other boys

GIRLS OPEN (2:50 p.m.):

• All other girls

AVON

Here’s our weekly update:

• Great job at Early Bird last Saturday! The boys came in 1st place out of 19 total teams, and the girls came in 4th out of 19 total teams.
• Apparel orders are now open, the deadline is Sunday, September 12th at 11:59 p.m. The link is in a previous post sent Friday, September 3rd.  

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 against our SWC competitors!
• Stay hydrated throughout the day, eat a healthy breakfast and lunch, and bring a snack for both after school (before the bus gets to Learwood) and for after the race.
• We will be leaving Learwood at 3:15 p.m. and we should return around 7:30 p.m. (also returning to Learwood).
• Bring sweats, 2 bottles of water, a sports drink (along with your snack), and some money. They will be selling concessions at this meet.
• Online sales for apparel can be found here: CreateMyTee.com/Join/132926
• All proceeds of apparel sales will be donated towards Disaster Relief American Red Cross. 
• We’re including a course map here: Link to Course Map
• Results will be posted on baumspage.com for this meet. 

Schedule:

          Boys Team – 5 p.m.

Ian

Nathan

Lincoln

Reid G.

Riley 

Finn

Laith

Ajay

Reid E.

Abraham

          Girls Team – 5:30 p.m.

Hannah

Kelsey

Isabel

Rebecca 

Cassidy

Gianna

Madeline

Caroline

Avery B.

Mackenzie

          Boys Open – 6 p.m.

              All other boys!

                Girls Open – 6:30 p.m.

All other girls!

Avon Meet (PARENTS):

• The course will be held at 3701 Veterans Memorial Parkway Avon, OH 44011
• Parking will not be permitted beyond the playground area
• It looks like timing chips will be used again, so we'll make sure we have twist ties for the athletes
• Races start at the west end of the park (by fields #6 & #7)
• If you need to sign out your child, Coach Walters will either be at the finish line or camp (we'll text to let you know). 

A Few Notes About Tomorrow's Race

Parents:

• Just a reminder we're meeting at Troy tomorrow (to avoid any traffic jams at Learwood like we experienced Monday)
• We're bringing the water left in the cooler from tonight's team dinner, so kids will have access to cold water tomorrow after their races.
• We have QR codes set up on all three coaches' clipboards (Ferrari, Peepers, and Rocco)
• After both races are completed the three of us will head back to camp (we'll let everyone know where that is but you won't be able to miss our tents this season)
• You can use your phone to take a picture of the QR code, then you'll sign out electronically and we'll get your sign-out submitted onto a Google Spreadsheet
• We would like all athletes to cheer each other on until every Avon Laker has finished, but if that's not feasible tomorrow, Coach Ferrari will be at the finish line for both races 
• We will be taking two buses back as well so athletes can always ride the bus back to Troy
• We went over how meets are scored with the team, and they scored their own practice race last week, so your child should be able to explain how it works
• However, here's a pretty good video explaining how it works (certain runners score, other runners work for a potential tie, and other runners 'push back' other team's runners): HOW A CROSS COUNTRY MEET IS SCORED

Athletes:

• Bring two masks! 
• Both teams need to come up with a team chant this season, so make sure this is done prior to getting to the start line
• Get some rest, try not to get too nervous for the first race! But if you are nervous, just remember the feeling of accomplishment, pride, and camaraderie you'll have after your race will dwarf any nervous feelings you'll have before the race. It will be worth it. 
• See you all tomorrow morning!

Modified Schedule: Tuesday-Friday of this week

We're going to modify our practice schedule so we can better deal with the heat. Here's what we're thinking:

• Tuesday 8/24             Kopf (meet at library)     8:30 - 10 a.m.
• Wednesday 8/25       ALHS Track                       8:30 - 10 a.m.
• Thursday 8/26            Learwood                        3:15 - 4:45 p.m.
• Friday 8/27                 Learwood                        3:15 - 4:45 p.m.
• We'll have a short run, then team meeting
• After the meeting we'll have our team dinner

Thursday's Practice

Hey everyone, there are a few things about today's practice I'd like to preview with you:

• FIRST: If you have an idea for a quote for our team, make sure to fill out the Google Form and submit it today!
• We'll meet at ALHS (caboose) at 3 p.m.
• We might be done by 4:15 p.m., but that's just our best guess.
• Bring water!
• Regular practice attire should be worn, do NOT wear your uniform.
• Regular running shoes should be worn, do NOT wear spikes.
• We'll start and finish the race behind the stadium, and you'll run through Kopf Reservation.
• We'll gather the teams together, figure out who's in attendance, and adjust teams accordingly.
• Coach Peepers will be leading everyone on his bike, but make sure to be aware of others in the park...look both ways when you make a turn.
• You are racing today! So make sure to run your hardest. Pace yourself as best you can, then on the final stretch back to the stadium, you can start your kick.
• When you finish the race, one coach will yell out your time (this is only for you, we won't be documenting times today...it's a 1.8-mile run not 2.0 miles).
• Another coach will give you a card with your place on it, keep that card. 
• Cheer on your teammates after you finish.
• Gather your team together and stay together. 
• Once everyone is back from your team, add up the places (points) on your cards, then double-check your math. 
• Report your score to Coach Rocco, and once we get all scores we'll have our awards ceremony.
• (There will be no actual awards, we'll just go over the places of each team)
• After the 'ceremony' you will stretch-down and then we'll see everyone tomorrow!

Lastly, the coaching staff would like to hold a brief 5-minute meeting with all runners who ran on the team last year.

See you all later today!

Cross Country T-shirt Quotes

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

Fall Sports Meeting

Just a reminder, our Fall Sports Meeting will be held today (Tuesday, July 20th) at 6 p.m. at the Learwood auditorium. A few things to note (especially if you can't make the meeting):

• The TEAM EXPECTATIONS page is updated (tab at the top of this site labeled 'Cross Country Expectations') 
• The important things to review are the attendance, transportation, athlete participation, and miscellaneous items
• We'll cover everything as the season progresses, both with the team as a whole and via follow-up REMIND texts so parents are kept apprised of what's happening
• With that in mind, we'll go over uniforms and what you'll need to get (shoes, compression shirts/shorts, etc.) with the team
• The SWC Championship History tab is updated
• Both Boys' Top Times and Girls' Top Times are updated

Pre-Season Sessions: Week #2 July 13th - 15th

Learwood Middle School Cross Country PRE-SEASON RUNNING will continue this week. We will meet 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.

The PRE-SEASON RUNNING dates will be held July 13th, 14th, and 15th.

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

Thanks! We'll see everyone soon!

• Session #1     16 - 26 minutes
• Session #2     14 - 24 minutes
• Session #3     18 - 28 minutes

Pre-Season Sessions: Week #1 July 6th - 8th

Learwood Middle School Cross Country PRE-SEASON RUNNING will begin Tuesday, July 6th, from 9 - 9:45 a.m. We will meet 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.

The PRE-SEASON RUNNING dates will be held July 6th, 7th, and 8th.

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

Thanks! We'll see everyone soon!

• Session #1     10 - 20 minutes
• Session #2     14 - 24 minutes
• Session #3     12 - 22 minutes

2021 Women's 6K Festival

I just received an email regarding this event. Feel free to check it out (girls only)!

https://www.womens6k.com/

Cross Country Tentative Summer Schedule & Pre-season Information

SUMMER SCHEDULE INFORMATION:

We are excited to start our fall season of cross country! While we are glad we were able to put together a season last year, we are looking forward to a more normal season, with a (hopefully) normal competition schedule!

There will be a lot to communicate in the coming weeks, but we wanted to go over a few items as we begin this summer. Here's what our current practice schedule will look like:

Optional Pre-season Running Schedule:

• Starts Tuesday, July 6th
• Will be held for two weeks, three days per week (Tuesdays, Wednesdays, and Thursdays)
• We will run from 9-9:45 a.m.
• We will meet at ALHS (by the caboose)
• NOTE: This is optional! If you can't make it that's fine, we will post running times on the blog and we'll text that information out to everyone.

Optional Conditioning Schedule:

• Starts Monday, July 19th
• Will be held for two weeks, five days per week (Monday-Friday)
• Will run from 8:30-10 a.m.
• We will meet at ALHS (by the caboose)
• NOTE: This is also optional, but if you are not on vacation you absolutely should attend. For those on vacation, we will post running times on the blog and we'll text that information out to everyone.

Mandatory Practice Schedule:

• Starts Monday, August 2nd
• This schedule runs five days per week (Monday-Friday) through the rest of the season
• Summer practice runs from 8:30-10 a.m.
• We will meet at ALHS (by the caboose), but if we change this location in the summer we'll let you know 
• Once school starts we'll meet at Learwood after school
• NOTE: While this is mandatory, it is considered an excused absence if you are on vacation.

REMIND INFORMATION:

8th Grade Athletes/Parents:

• If you were on the team last year, you've already been transferred to the 8th grade REMIND and you don't have to do anything
• NEW 8th graders/parents: you must text @alcc2026 to the number 81010
• If you ran cross country last year and you know you don't want to run this year, text @leave to a REMIND text and you'll be removed

7th Grade Athletes/Parents:

• All 7th graders/parents should sign up by texting @alcc2027 to the number 81010
• For those parents who may have already been signed up (if you had another child in the program), I apologize but I deleted you and you'll have to sign up again (I wasn't sure who may or may not be coming back, but we're still glad you're back!)

PARENTS:

• There will be a lot to cover, and we'll make sure to go over everything prior to the school year starting
• It looks like our Fall Sports Meeting will be July 20th this year (it's super early), and it looks like it will be in-person
• If you cannot make the meeting, DO NOT WORRY...we'll make sure to go over everything you need to know when the time comes
• All paperwork is due August 2nd, but we'll reach out soon regarding that (where to find them, what forms go to whom, etc.)...hopefully we can get this all done in July
• If you have questions regarding physicals that have to be answered in the next few days just email me, otherwise I'll send out information regarding forms next week
• No forms are necessary to participate in pre-season running sessions or the two-week conditioning sessions in July
• If there's a mistake I made or something I overlooked, just let me know!

ATHLETES:

• First, I'm really excited for the upcoming season! We just got back from the OHSAA State Track & Field Meet and it fired me up for this next season. 
• If you know of ANYONE who's interested in running, or ANYONE you know SHOULD be running and can help our team, RECRUIT THEM!  
• Last year was fun, but this year will be a true cross country experience. Cross Country and Track & Field are unique in that they are two sports that will make you faster and stronger for your other sports. No sports will get you as ready for your other sports you may be involved in than track/cross country. 
• We are also VERY FLEXIBLE with your other sports' schedules! 
• One last thing, DO NOT run a lot in the month of June. Unless you are training for a road race, you shouldn't run this month. 
• However, you should be doing other things (swimming, biking, playing other sports). Just as cross country & track and field help you train to be faster and stronger in other sports...other sports help your mobility and coordination for our sport. So get out and do other things, but do NOT load up on miles right now. We start early enough, you'll be ready if you start after the Fourth of July.
• Looking forward to seeing you guys soon! GO AVON LAKE!

Pre-season Meeting: Thursday, May 27th

We're having a pre-season cross country meeting on Thursday, May 27th, at 3:10 p.m. in the Learwood Auditorium. Here are a few details:

• The meeting is for BOTH incoming 7th graders and 8th graders (our entire team this past fall)
• Both Coach Rocco (Learwood) and Coach Juergens (ALHS) will conduct the meeting
• Once we meet as an entire group, we will split up into middle school & high school groups and we'll talk to each group individually

A couple other notes:

• Any other student interested in joining the team is encouraged to attend
• If you know of any one who may be interested in joining the team, make sure to recruit them!
• We will be reaching out to interested Troy students who will be attending Learwood next year
• We will be updating the REMIND lists soon (deleting high school students, re-assigning incoming 8th grade students, and adding incoming 7th grade students)
• There is still a lot we have to find out about this upcoming season, but it looks like it will reflect a more traditional season...that means we plan on starting earlier this year!
• If you can't make the meeting, that's okay! We'll post sign-up information on the blog and text it out so you can stay in the loop with everything regarding the team. 

I'm still coaching Track & Field at the high school, but I'll be transitioning to cross country in a few weeks. If you have questions I'll try my best to answer them but I might not get back to you immediately. At this stage we just want to get athletes signed up and we want to recruit prospective runners. 

Looking forward to seeing everyone again! 

ALTERNATE SPRINT WORK-OUT

SPRINTERS:

Here's the alternate workout for those unable to attend Saturday morning's hill workout. Make sure to get this workout in either Saturday or Sunday this weekend.

See you guys Monday!

Coach Rocco

Warm-Up

Dynamic Stretch

Stadium Steps:

1. Up one foot each step

2. Up right-left, right-left (two feet per step)

3. Up left-right, left-right (two feet per step)

4. Lunge up

5. Backwards

6. Hop (right foot)

7. Hop (left foot)

8. Hop (both feet per step, two hops per step)

9. Up to top, as fast as you can

10 x Accels

Goal - 40 Build-up

40 - 40 Sprint

40 - Goal Decelerate

Saturday Hill Work Sessions

Track & Field Athletes:

We will be meeting on Saturdays throughout the months of February & March:

• Saturday, February 27th
• Saturday, March 6th
• Saturday, March 13th
• Saturday, March 20th
• Saturday, March 27th

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! Go Avon Lake Track & Field!

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

Here are some reminders to go over:

• First, I apologize for not updating this site in the last week+, but I've been preoccupied with moving (I'm moving) and the weather has not been conducive to running
• I'm posting running times for this week and next, but it's just too cold for us to meet outside as a group
• Unfortunately, we won't have any more off-season sessions prior to the official start of Track & Field season (February 22nd)
• With that said, it's imperative that you start your training now! Make sure to get your minutes on the treadmill or elliptical...you want to start your season in shape!
• We will still be meeting on Saturdays (in the near future) for hill work sessions at the Rocky River Metro-parks from the end of February through March. I'll send out information about this soon!

Here are the running times for this week:

• 18 - 28 minutes 
• 22 - 32 minutes
• 20 - 30 minutes
• 24 - 34 minutes

Here are the running times for next week:

• 22 - 32 minutes
• 26 - 36 minutes
• 24 - 34 minutes
• 28 - 38 minutes

Running with Rocco: Week of January 25th

 Here are some reminders to go over:

• I'm posting workouts for this week, we'll still be on a week-by-week basis as we transition to the Track & Field season.
• 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.
• As always, dress for the weather! Hats, gloves, and dress in layers!

Here is the schedule the week of January 25th:

• Wednesday     3:15 - 4 p.m.          Learwood    24 minutes
• Thursday         3:15 - 4 p.m.          Learwood     28 minutes
• Friday              3:15 - 4 p.m.          Learwood     26 minutes
• Saturday         10 - 10:45 a.m.      ALHS Caboose     30 minutes

Running with Rocco: Week of January 18th

Here are some reminders to go over:

• I'm posting workouts for this week, we'll still be on a week-by-week basis as we transition to the Track & Field season.
• 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.
• As always, dress for the weather! Hats, gloves, and dress in layers!

Here is the schedule the week of January 18th:

• Wednesday     3:15 - 4 p.m.          Learwood    20 minutes
• Thursday         3:15 - 4 p.m.          Learwood     24 minutes
• Friday              3:15 - 4 p.m.          Learwood     22 minutes
• Saturday         10 - 10:45 a.m.      ALHS Caboose     26 minutes

Running with Rocco: Week of January 11th

Here are some reminders to go over:

• I'm posting workouts for this week, we'll still be on a week-by-week basis as we transition to the Track & Field season.
• 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.
• As always, dress for the weather! Hats, gloves, and dress in layers!

Here is the schedule the week of January 11th:

• Tuesday, Wednesday, Thursday     
• 3:15 - 4:15 p.m.
• Learwood      

        

• Saturday
• 10 - 10:30 a.m.  
• ALHS Caboose 

Here are the running times:

• Tuesday         28 - 38 minutes
• Wednesday  26 - 36 minutes
• Thursday       30 - 40 minutes
• Saturday       20 - 30 minutes

Running with Rocco: Week of January 4th

  First, there are a few things to go over:

• I'm posting workouts for this week, I still need to check but I should be posting days/times for next week as well
• 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.
• As always, dress for the weather! Hats, gloves, and dress in layers!

Here is the schedule the week of January 4th:

• Wednesday       1/6      3:15 - 4:15 p.m.     Learwood           24 - 34 minutes  
• Thursday            1/7      3:15 - 4:15 p.m.    Learwood            22 - 32 minutes
• Friday                 1/8      3:15 - 4:15 p.m.     Learwood            26 - 36 minutes
• Saturday            1/9      10 - 10:45 a.m.      ALHS Caboose     24 - 34 minutes