Practice: Week #3 August 14th - August 19th & Monday, August 21st

This week we'll be meeting at different times/locations. Hopefully the weather cooperates with us as we finish out the summer portion of our season.

Parents, thank you for emailing us with any absences! Athletes, if you are absent please make sure to keep up with your training on your own. Running times are listed below!

If your child will be involved in the Jump Start program, please make sure he or she is still running! Running times are posted below. We are going to move the Intra-Squad Meet to the afternoon so athletes who couldn't attend in the mornings can be there for that race (which is just a practice race). 

Here's next week's schedule:

• Monday 8/14             Kopf                   8:30 - 10 a.m.
• Tuesday 8/15             Kopf                   8:30 - 10 a.m. 
• Wednesday 8/16      Metro-parks      8:00 - 10 a.m. 
• We are meeting at ALHS (caboose) at 8 a.m. and we'll be taking two buses to the Emerald Necklace Marina at the Rocky River/Lakewood border
• We'll text via REMIND when we're heading home but we should be back by 10 a.m.
• If you CANNOT attend this practice, try to get a timed mile completed on your own, and text or email it to me
• We're still waiting for confirmation on buses for this one, we'll keep everyone posted!
• Thursday 8/17            Learwood         8:30 - 10:30 a.m.
• Friday 8/18                 ALHS                  4 - 5:15 p.m.  (Intra-Squad Meet)
• Saturday 8/19            ALHS                  9:30 - 10:30 a.m.
• This is an OPTIONAL practice
• If you cannot attend, make sure to get a run in!
• Monday 8/21             Learwood         2:30 - 4:45 p.m.
• This is our Picture Day
• Be at Learwood at 2:20 p.m., meet in the gym
• Bring your uniform, a bag, water, and regular clothes to practice in after pictures

Here's next week's running times

• Monday
• 34 - 44 minutes
• 70-75% HR max = 146 - 156 bpm
• 135 - 156 bpm = 37 - 39 beats per 15 seconds
• Tuesday
• Mile Run (time yourself in the mile and email/text Coach Rocco
• Wednesday   
• 20 - 30 minutes
• 65-75% HR max = 135 - 156 bpm
• 135 - 156 bpm = 34 - 39 beats per 15 seconds
• Thursday
• 20 - 30 minutes EASY JOGGING (recovery run)
• Friday             
• 1.8 Mile Timed Run
• Saturday        
• 70 minutes cycling OR 35 - 40 minutes
• 70-75% HR max = 146 - 156 bpm
• 135 - 156 bpm = 37 - 39 beats per 15 seconds