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.