Saturday, July 22, 2023

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:
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.)

    Conditioning Sessions: Week #2 July 24th-July 29th

    Learwood Middle School Cross Country CONDITIONING 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 CONDITIONING 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 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!
      • Monday
        • 20 - 30 minutes
        • 65-75% HR max = 135 - 156 bpm
        • 135 - 156 bpm = 34 - 39 beats per 15 seconds
      • Tuesday         
        • 6 x 1 minutes at 75-85% HR MAX
        • 3 x 2 minutes at 75-85% HR MAX
        • 156 - 178 bpm = 39 - 45 beats per 15 seconds
      • Wednesday   
        • 26 - 36 minutes
        • 65-75% HR max = 135 - 156 bpm
        • 135 - 156 bpm = 34 - 39 beats per 15 seconds
      • Thursday
        • 14 - 24 minutes
        • 65-75% HR max = 135 - 156 bpm
        • 135 - 156 bpm = 34 - 39 beats per 15 seconds
      • Friday             
        • 10 minutes
      • Saturday        
        • 45 minutes cardio (swim, bike, playing another sport, etc.)

      Sunday, July 16, 2023

      Conditioning Sessions: Week #1 July 17th-22nd

      Learwood Middle School Cross Country CONDITIONING will begin Monday. We will meet at the Avon Lake High School 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 CONDITIONING dates will be Monday-Friday for the next two weeks, from 8:30 - 10 a.m. (if we're done earlier we'll text parents). We will increase our overall volume of running during this time.
        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.

        Have a good weekend, see you Monday!
        • Monday         14 - 24 minutes
        • Tuesday         16 - 26 minutes
        • Wednesday   14 - 24 minutes
        • Thursday        18 - 28 minutes
        • Friday             10 minutes
        • Saturday        30 minutes cardio (swim, bike, playing another sport, etc.)

        Wednesday, July 12, 2023

        Pre-Season Sessions: Weeks #1 and #2

        Pre-Season Session Information:

        Learwood Middle School Cross Country PRE-SEASON RUNNING will continue this week (Tuesday, Wednesday, and Thursday), from 9 - 9:45 a.m. We will meet at the ALHS Track (meet at the caboose). We may change this location to the library parking lot if we are running at Kopf Reservation.

        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 on the following dates (all times will be from 9 - 9:45 a.m.): 
        • Tuesday, July 11th
        • Wednesday, July 12th
        • Thursday, July 13th
          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     12 - 22 minutes
          • Session #3     12 - 22 minutes 
          • Session #4     14 - 24 minutes 
          • Session #5     16 - 26 minutes