Track & Field Pre-season DISTANCE ONLY

 Pre-Season Session Information:

Learwood Middle School Track & Field PRE-SEASON RUNNING will begin Tuesday, February 28th, from 3:15 - 4:15 p.m. Athletes can change in the restrooms, then meet in Coach Peepers' classroom. We will store our gear in his classroom.

Be prepared to run outside, the only aspect of training that will be inside will be static stretching afterward.

Please wear clothes suitable for practice (you might get dirty), running shoes, and water! Also, be sure to bring hat, gloves, and dress in layers.

The PRE-SEASON RUNNING dates will be held on the following days:

• Tuesday, February 28th
• Wednesday, March 1st
• Thursday, March 2nd
• Friday, March 3rd
• Saturday HILL WORK

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.

• Session #1     10 - 20 minutes 
• Session #2     14 - 24 minutes 
• Session #3     16 - 26 minutes
• Session #4     14 - 24 minutes
• Session #5     16 - 26 minutes 

Track & Field Forms

Hey Everyone:

In order to participate in our distance training today (and going forward), athletes will need to have the following forms:

• Emergency Medical Form
• This form must be turned in to Coach Rocco 
• If you ran cross country I still have your medical form
• Here's where you can access the EMF: https://avonlakesports.com/athletic-parent-meeting-forms-4/
• Physical Form
• This form must be completed and turned in to the Learwood office

If athletes do not have these two forms they cannot participate. You can bring your forms to practice today if you have them; if you don't, hopefully we'll see you next week!

Distance Meeting & Saturday Hill Work Sessions

Track & Field Athletes:

DISTANCE MEETING:

We will have a Track & Field DISTANCE MEETING this Thursday, February 23rd at 3 p.m. in Coach Peepers' room. This meeting is primarily for those athletes who will be participating in the 800 & 1600 meter events, but athletes will still be allowed to participate in other track events. The meeting should last less than 30 minutes.

If you CANNOT attend Thursday's meeting, email Coach Rocco at roccor@alstudent.org with your first & last name, and what your preferred top three events will be this season (example: 1600, 800, and some sprints).

Hill Work Sessions:

We will be meeting on Saturdays starting later this week. Here are our hill work sessions for this season:

• Saturday, February 25th
• Saturday, March 4th
• Saturday, March 11th
• Saturday, March 18th
• Saturday, March 25th

We will be taking a bus to the Rocky River Metro-Parks (Emerald Necklace Marina and other locations) 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, this is still a great opportunity to start your training)
• Practice should last between 45 minutes to an hour
• We'll return to ALHS between noon - 12:15 p.m.
• I'll send a REMIND text with an ETA of our return
• Athletes need to have an up-to-date physical on file at the Learwood office in order to participate
• Athletes need to provide Coach Rocco with a medical form (if you ran cross country in the fall I still have your medical form)
• I will bring extra medical forms to the distance meeting

Bring a hat, gloves, water, dress in layers!

Looking forward to seeing everyone! Go Avon Lake Track & Field!

Running with Rocco & Peepers: Weeks of January 30th & February 6th

Attention all Cross Country & Track and Field Athletes:

Our off-season running club, Running with Rocco & Peepers, 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 Rocco and/or Peepers 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:

• Thursday             2/2            Run on own!                                                 22 - 32 minutes
• Friday                  2/3            3:15 - 4 p.m. Learwood (inside)                 20 - 30 minutes
• Saturday             2/4            10 - 10:40 a.m.  ALHS weightroom            24 - 34 minutes

• Monday               2/6             Run on own!                                                 22 - 32 minutes
• Wednesday         2/8             4:15 - 4:45 p.m. ALHS Caboose                 26 - 36 minutes
• Friday                   2/10           3:15 - 4 p.m. Learwood                              24 - 34 minutes
• Saturday              2/11           10 - 10:40 a.m.  ALHS Caboose                 28 - 38 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!

• Coach Rocco: rob.rocco@avonlakecityschools.org
• Coach Peepers: scott.peepers@avonlakecityschools.org