Running with Rocco: Winter Break Training

• We will be running over Winter Break
• If the weather is bad I'll try to get us in the weight room at the high school
• If you cannot make a session, be sure to keep up with your training
• Check the TEAM REACH app on the mornings we're supposed to meet, we'll see if there's enough interest to meet as a team

Here is the schedule for this week (we will be meeting at ALHS, by the caboose):

Wednesday	12-20	10 - 10:45 a.m.	10 - 20 minutes
Thursday	12-21	10 - 10:45 a.m.	12 - 22 minutes
Friday	12-22	10 - 10:45 a.m.	12 - 22 minutes
Saturday	12-23	10 - 10:45 a.m.	14 - 24 minutes
Wednesday	12-27	10 - 10:45 a.m.	16 - 26 minutes
Thursday	12-28	10 - 10:45 a.m.	16 - 26 minutes
Friday	12-29	10 - 10:45 a.m.	18 - 28 minutes

Running with Rocco: Week of December 11th

A few things to note going forward:

• We will be running this week and over Winter Break
• I'll send out our Winter Break schedule later in the week
• If you cannot make a session, be sure to keep up with your training
• We will be meeting after break, as a distance team, to go over possible INDOOR MEETS this January/February
• I will be following up with more information regarding indoor meets, but right now we are tentatively planning on going to these meets:

• Oberlin Indoor Meet #1 on Sunday, January 14th
• Oberlin Indoor Meet #3 on Saturday, February 3rd

• We may be adding 1 - 2 more meets as well
• Starting in mid-February, we will be adding hill work sessions on Saturday mornings on days we are NOT at indoor
• We will start our CONDITIONING WEEK on Monday, February 5th

Here is the schedule for this week: 

• Tuesday              12/12        3:15 - 4 p.m. Learwood               26 - 36 minutes
• Wednesday        12/13        3:15 - 4 p.m. Learwood              28 - 38 minutes
• Saturday             12/16        10 - 11 a.m. ALHS (caboose)      32 - 42 minutes

We will meet in Coach Peepers’ room each day after school on the days we're running at Learwood. 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. during each Learwood session. If you have any further questions, please contact either Coach Rocco or Coach Peepers!

Running with Rocco: Week of December 4th

Here is the schedule for this week. Due to the weather, we'll be updating our schedules weekly. When we return from Winter Break we'll be going over indoor races, so make sure you're keeping up with your training!

• Wednesday        12/6          3:15 - 4 p.m. Learwood                               22 - 32 minutes
• Thursday            12/7          3:15 - 4 p.m. Learwood                               22 - 32 minutes
• Saturday             12/9         10 - 10:45 a.m. ALHS (caboose)                 24 - 34 minutes

We will meet in Coach Peepers’s room each day after school on the days we're running at Learwood. 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. during each Learwood session. If you have any further questions, please contact either Coach Rocco or Coach Peepers!

Running with Rocco: Week of November 27th

 Attention all Cross Country & Track and Field Athletes:

Our off-season running club, Running with Rocco, will continue this week. 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. 
• 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. 
• If we can't make a session, we'll text that out to everyone.
• 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. I'll update the schedule for next week as well:

• Wednesday        11/29        3:15 - 4 p.m. Learwood                               18 - 28 minutes
• Thursday            11/30        3:15 - 4 p.m. Learwood                                20 - 30 minutes
• Run on your own another day this week, for 22 - 32 minutes

We will meet in Coach Peepers’s room each day after school on the days we're running at Learwood. 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. during each Learwood session. If you have any further questions, please contact either Coach Rocco or Coach Peepers!

Running with Rocco: Weeks of November 13th & 20th

Attention all Cross Country & Track and Field Athletes:

Our off-season running club, Running with Rocco, will start this week. 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. 
• 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. 
• If we can't make a session, we'll text that out to everyone.
• 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:

• Tuesday              11/14        3:15 - 3:45 p.m. Learwood                         10 - 20 minutes
• Wednesday        11/15        3:15 - 3:45 p.m. Learwood                         12 - 22 minutes

• Monday               11/20        3:15 - 3:45 p.m. Learwood                         12 - 22 minutes
• Wednesday         11/22        10 - 10:40 a.m.  ALHS Caboose                 14 - 24 minutes
• Friday                   11/24        10 - 10:40 a.m.  ALHS Caboose                 14 - 24 minutes
• Saturday              11/25        10 - 10:40 a.m.  ALHS Caboose                 16 - 26 minutes

We will meet in Coach Peepers’s room each day after school on the days we're running at Learwood. 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. during each Learwood session. If you have any further questions, please contact either Coach Rocco or Coach Peepers!

Optional Apparel

Athletes & Parents:

Ms. Ford (Payton & Maddie's mom) is offering optional apparel for anyone interested. See information below!

Tuesday, September 5th WORK-OUT

Athletes:

Here's today's workout. While we can't meet as a team you are allowed to meet up with your teammates on your own and complete this...be ready for Tiffin:

• 5 minute light jog warm-up
• 18 minutes at 80-85% HR max
• This is 166 - 177 bpm = 42 - 44 beats per 15 seconds
• Stop at the 10 minute mark to get your heart rate
• Stretch 

See you all tomorrow!

Coach K's Message on Ownership

Coach Mike Krzyzewski (Coach K) of Duke University discusses OWNERSHIP in this clip. Your homework is to watch this and to be prepared to discuss at practice tomorrow:

Team Update & Mandatory Forms

Hey Everyone:

First, I won't be in town for the next week and a half, so if there are any questions, feel free to text Coaches Farney or Peepers on the REMIND app, or email them at:

• jennifer.farney@avonlakecityschools.org
• scott.peepers@avonlakecityschools.org

Second, here are the two forms we need by Tuesday, August 1st:

• Physical Exam Form can be found here: PHYSICAL EXAM FORM
• Medical Form (scroll down on this page to find) can be found here: MEDICAL FORM

Third, a few other notes regarding forms:

• The other forms can be turned in later (although we prefer to get them all now)
• Do NOT turn in Pay-to-Participate, that will be done later in September
• The Urgent Care in Avon Lake is an option for physicals, they usually charge around $25 and you can go there without an appointment...just make sure to print out and bring the physical form with you

Lastly, our CROSS COUNTRY pre-season meeting will be later in the summer (most likely the week before school starts). We'll communicate that date to everyone, and will front load information prior to the meeting. 

Practice: Week #1 July 31st - August 5th

Learwood Middle School Cross Country PRACTICE will start this week. We will meet at the ALHS Track (meet at the caboose). If there are any changes to practice locations we'll send a text through the REMIND app. Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) this week.

The PRACTICE dates will be Monday - Friday this week, from 8:30 - 10 a.m. We will increase our overall volume of running during this time.

If you're not at practice this week, please make sure parents contact us so we can mark the absence as excused. Monday we'll cross-check all forms, and we'll start taking attendance on Tuesday. 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.

• Monday
• 28 - 38 minutes
• 65-75% HR max = 135 - 156 bpm
• 135 - 156 bpm = 34 - 39 beats per 15 seconds
• Tuesday
• 20 minutes
• 65-75% HR max = 135 - 156 bpm
• 135 - 156 bpm = 34 - 39 beats per 15 seconds
• Wednesday   
• 4 x 1 minutes at 75-85% HR MAX
• 4 x 2 minutes at 75-85% HR MAX
• 156 - 178 bpm = 39 - 45 beats per 15 seconds
• Thursday
• 32 - 42 minutes
• 65-75% HR max = 135 - 156 bpm
• 135 - 156 bpm = 34 - 39 beats per 15 seconds
• Friday             
• 15 minutes
• Saturday        
• 60 minutes cardio (swim, bike, playing another sport, etc.)

Pre-season Training

From now until July 6th, runners should track their physical activity so we're ready to go when the calendar turns to July. Athletes will track their activity here: ROAD TO 1,000 MINUTES.

A few notes about your training in June:

• Athletes are expected to reach 1,000 minutes between now and July 6th
• Any physical activity counts (swimming, biking, elliptical, playing another sport)
• Running should be limited to 3-4 days per week, at 20-30 minutes per session
• Walking is also permissible
• When tracking walking, take your minutes and divide it by two (for example, if you walk your dog for 40 minutes, record your activity as 20 minutes of physical activity towards your goal of 1,000 total minutes)

Thanks for a Great Season!

Distance Team & Parents:

There are a few things I'll be communicating with you soon (end-of-season stats, summer running schedules, and cross country meetings), but I wanted to send a quick note thanking you for a great season. Thanks for your hard work, excellent behavior, and competitiveness. Parents, thanks for all your help this season, it's greatly appreciated.

Even though I'm a coach I don't forget what it was like being an athlete. The time commitment, dedication to one's self and one's team, holding oneself to a higher standard than others, and dealing with the nerves and anxiety that competition brings are all things athletes have to go through. It can be stressful, no doubt, but in order to achieve something great (and we had a lot of personal records last night), you have to go through those anxious and stressful feelings first...it's just the price you pay. 

My old coach once said: when you're at a meet, underneath the lights, waiting for your teammate to pass you the baton...some people want no part of that...they'd rather be anywhere else than in that situation. Other people, they live for those moments.

You all made us proud by conducting yourselves with poise, composure, and a commitment to yourselves and each other. Last night was a lot of fun, thanks again.

I'll see some of you soon, we'll have a cross country meeting at Learwood in a week or so. For those moving on to the high school, I'm sure I'll see you out on the course this fall and/or out on the track next year. Keep in touch, I'll miss you guys.

SWCs Info and AVON LAKE LINE-UP

SWC Championship information can be found here: SWC INFO

AVON LAKE LINE-UP:

GIRLS
4x800
Last Name	First Name
Brunetti	Mia
Sheehan	Kelsey
Nightingale	Maddie
Deasy	Luna
1600
Last Name	First Name
Liller	Anna
Carbaugh	Bridget
400
Deasy	Luna
Craig	Bianca
800
Liller	Anna
Sheehan	Kelsey
4x400
Last Name	First Name
Deasy	Luna
Doyle	Corgan
Nightingale	Maddie
Craig	Bianca
BOYS
4x800
Last Name	First Name
Gomes	Isaac
Suter	Jack
Pilkington	Holden
Kumar	Kieran
1600
Last Name	First Name
Gomes	Isaac
Suter	Jack
400
Schulz	Alexander
Maitland	Liam
800
Kumar	Kieran
Pilkington	Holden
4x400
Last Name	First Name
Schulz	Alexander
Suter	Jack
Maitland	Liam
Koutouras	Niko

North Olmsted Relays AVON LAKE LINE-UP & ORDER OF EVENTS

AVON LAKE LINE-UP

GIRLS

• Distance Medley: Sheehan (800), Deasy (400), Nightingale (400) , Liller (1600)
• 4x800: Sheehan, Nightingale, Deasy, Liller (Alternate: Carbaugh)
• 4x400: Doyle, Ford, Craig, Carbaugh 

BOYS

• Distance Medley: Kumar (800), Schulz (400) , Maitland (400), Gomes (1600)
• 4x800: Kumar, Pilkington, Suter, Schulz
• 4x400: Maitland, Koutouras, Pilkington, Suter (Alternate: Gomes)

Amherst Dual Meet LINE-UP

 

GIRLS
4x800
Last Name	First Name
Sheehan	Kelsey
Liller	Anna
Deasy	Luna
Nightingale	Madelyn
1600
Last Name	First Name
Liller	Anna
400
Last Name	First Name
Craig	Bianca
Byrne	Riley
Doyle	Corgan
Ford	Payton
800
Last Name	First Name
Sheehan	Kelsey
4x400
Last Name	First Name
Carbaugh	Bridget
Deasy	Luna
Nightingale	Madelyn
Liller	Anna
Last Name	First Name
Craig	Bianca
Byrne	Riley
Doyle	Corgan
Ford	Payton
BOYS
4x800
Last Name	First Name
Kumar	Kieran
Pilkington	Holden
Suter	Jack
Gomes	Isaac
Last Name	First Name
Franks	Camden
Samuels	Nolan
Stasko	Jon
Lotz	Emmit
1600
Last Name	First Name
Schulz	Alexander
Arnold	Charlie
Balogh	Dylan
Johnson	Dennis
Moses	Padraig
Kumar	Kieran
400
Last Name	First Name
Cummings	Brandon
Diamond	Aidan
Evilsizor	Nick
Franks	Camden
Samuels	Nolan
Stasko	Jon
Gunter	Luke
Collier	Kaylan
Viskocil	Sam
Maitland	Liam
800
Last Name	First Name
Gomes	Isaac
Gibel	Ryan
Arnold	Charlie
Moses	Padraig
Mars	Ben
4x400
Last Name	First Name
Johnson	Dennis
Mars	Ben
Gibel	Ryan
Balogh	Dylan
Last Name	First Name
Gunter	Luke
Cummings	Brandon
Diamond	Aidan
Evilsizor	Nick
Last Name	First Name
Maitland	Liam
Pilkington	Holden
Koutouras	Niko
Schulz	Alexander