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:

PARENTS WE NEED HELP WITH RUNNERS' CHIPS

Runners will be competing with chips on their shoes this Saturday. The chips need to be placed in the middle of the tongue of the shoe (so the chip doesn't dig into runners' feet during the race). It should look like this:

The challenge will be getting all these chips on all these shoes, and the kids will be nervous and their minds will be focused on racing. Here's what we're thinking:

We found a YOUTUBE video that shows the chips being put on using twist-ties. The alternative would be to untie every kid's shoelaces, putting the chip in, then re-lacing the shoes. This will be time-consuming for everyone, and we don't want to add any undue stress on race day.

So, we were hoping to recruit as many parent volunteers as possible. You can take a kid's shoe, place the twist ties through the laces of the shoe, then loop the twist ties through the chip and then twist them together. This is a lot faster and if we all work together we can get the kids off to the start line and ready to race.

Here's a video of what we want to do...we want to try the FIRST way, which lasts until the 40-second mark:

Putting On Runners' Chips

Avon Lake Early Bird

Here’s information regarding our team this week:

• Just another reminder: bring water and a watch to practice every day! We are working on intervals on the track and don’t always have access to water. We are also working on pacing so athletes need to continue timing themselves on intervals, along with keeping track of workout times and making sure we are aware of the ‘normal’ time.
• Please let us know if there are any issues with uniforms! Stop by Coach Peepers' room if you need anything.
• All athletes need to make sure they are stretching right after practice, at night and on Saturdays/Sundays. If there is consistent, long-lasting pain, let us know. We may be able to schedule a time to see the trainer at the high school if necessary.

EARLY BIRD WEEK:

• We will be meeting at TROY (not Learwood), on Saturday, September 2nd, at 6:00 a.m. This is an early one. Buses leave at 6:05 a.m. We should return around 10 a.m. (maybe even earlier) at Troy. We will send a REMIND text for parents.
• This meet will be held at Lorain County Community College (LCCC).
• Course map can be found here: COURSE MAP
• Parents, you should be able to see athletes run at the beginning of the race, then at the tennis courts (around the mile mark), then at the finish.
• We have been talking about HYDRATION for the past several weeks. Please keep hydrating prior to Saturday.
• All BOYS run at 8:00 a.m.
• All GIRLS run at 8:30 a.m.
• This race will determine who runs TEAM and OPEN at next week's Tiffin Carnival! We will talk about that on Friday.
• Bring uniform, apparel, running shoes AND spikes (if you have them). You will only wear your spikes for the race. Bring a cell phone, water, your weekly sports drink (just one), and a healthy snack.
• Another reminder: if you wear compression shirts, shorts, or just regular shirts/shorts underneath your uniform, it has to be BLACK! 
• Parents, if you could wait to sign out your child that would be preferred. The coaching staff will be back at camp right after the last race. But if you have to sign out earlier, Coach Marlow will be at the finish line. Only parents can sign out athletes!
• After the race, results will be posted online at https://oh.milesplit.com/. If you click RESULTS and then MEET RESULTS you should be able to find the Avon Lake Early Bird.

Hill Work Days

Here are the dates we should be able to get buses to Cahoon Park in Bay Village for our hill work (there are no hills in Avon Lake). We should be back at Learwood before 5 p.m. on these days. We'll also send a REMIND text. If these days change, we'll let you know!

• Monday, August 28th
• Tuesday, September 5th
• Monday, September 11th
• Monday, September 25th
• Monday, October 2nd

SWC Preview: CANCELED DUE TO WEATHER

Here’s information regarding our team this week:

• Reminder: Bring running shorts, shirt, shoes, long-sleeve t-shirt/hoody (for when it gets colder/rains), water (1-2 bottles), and a light, healthy snack to your locker for regular practice.
• Parents, we'll be sending information out regarding Friday Night Dinners soon!
• Any issues with uniforms, let us know! Stop by Coach Peepers' room if you need anything.

SWC PREVIEW Information:

• We will be taking two buses from Learwood Friday after school at approximately 3:15 - 3:30 p.m.
• We should return to Learwood around 6:45 - 7 p.m. We will have athletes call and we'll send a REMIND text to be picked up so parents do not have to wait.
• Please remember to pick up your child in a timely manner as coaches have to wait for every athlete to be picked up.
• All GIRLS run at 4:45 p.m.
• All BOYS run at 5:15 p.m.
• Bring uniform, apparel, running shoes AND spikes (if you have them). You will only wear your spikes for the race. Also, you might want to bring sandals to wear afterward, as your feet, socks, and shoes could be wet. It’s a much better ride home if your feet are dry. Bring a cell phone, water, sports drink (just one), and a healthy snack.
• Remember, if you wear compression shirts, shorts, or just regular shirts/shorts underneath your uniform, it has to be BLACK! Try to  make sure your shirts/shorts are a solid color (black). We’ll review this at our team meeting on Thursday.

Avon Meet (PARENTS):

• The course will be held at 3701 Veterans Memorial Parkway Avon, OH 44011
• We have not received any information regarding this race (beyond the start times), but last year races start at the west end of the park (by fields #6 & #7)
• Parents, Coach Walters is going to set up a QR code to be scanned by your phone. Each coach will have a clipboard with the code so you can scan your child out from the meet (instead of signing out your child). We'll cross-check this after the meet but hopefully this is easier & quicker for everyone.
• We would like all athletes to stay for both races, if at all possible, so they can cheer on their teammates. We want all Avon Lakers to get cheered on through the end of their races. 
• Because of this, if parents could wait to sign out athletes until AFTER both races, this will allow the coaches to watch the races and support all runners. Once both races are completed, you can sign out your child with coaches at the finish line or at camp.

Avon Course Map:

• Last year Avon sent two course maps so we were unsure which one to follow
• We're reaching out to see which one they're using and we'll send that to everyone

Picture Day Info

Here's information regarding Picture Day today (Monday, August 21st)

• Show up with your uniform on 
• We'll meet in the lobby area outside of the gym at 2:15 p.m.
• If you still need a uniform or need to switch out a shirt/shorts, meet in Coach Peepers' room at 2 p.m. today and we'll get that done
• You can add compression shirts/shorts if you would like, but make sure the color is solid BLACK
• Please bring a bag with your clothes for PRACTICE
• We'll hold practice right after pictures
• We've got extra picture order forms if you need one

Practice information and after practice:

• After pictures you'll change into your practice clothes in the locker room or restroom
• We'll head out to practice
• Parents, we're not sure when we'll be done as the timeline will be a bit off, but we'll try to finish between 4:45 - 5 p.m.
• Athletes, when you're done today you might want to store two water bottles in your locker AND a hoody/long-sleeve t-shirt to wear in the event of a poor-weather day (we will practice in bad weather so be prepared)

Apparel Orders

Apparel orders for this season are now open! Athletes, if you want to add a team quote on the back of t-shirts, let us know at practice...this can be adjusted to the online store.

This is optional apparel you can order--it is not mandatory to purchase any of these items. Deadline for apparel orders will be Thursday, August 31st.

You can order your optional apparel here: AVON LAKE TEAM SHOP

Shoes

Here's information about running shoes for training:

• If you know by now that you're fully committed to running this fall, you probably want to invest in a pair of good running shoes (if you haven't already)
• Our recommendation is to check out Second Sole (in Lakewood), and mention that the Avon Lake Cross Country coaching staff sent you there (and that you'll be running on the team this season)
• In seasons' past they've given a 15% off discount 
• Their website can be found here: SECOND SOLE
• They are also good at analyzing runners' walking gaits and then providing the proper shoe...this will also hopefully cut down on potential injuries this season
• This should be your every day running shoes that you'll be training in, spikes will only be worn at meets

Here's information about spikes:

• Spikes are NOT necessary, but they are recommended
• We will be running a lot of early-morning races and the grass will be wet and slippery...spikes will help with traction (they'll also help at Cuyahoga Valley)
• You will want CROSS COUNTRY (3/8-inch) spikes...not track spikes (save the shoes for the spring and you can switch out the spikes for quarter-inch spikes)
• I'm sure there are other sites you can find for spikes, but I've gotten spikes at eastbay.com

Parents:

• If you no longer need running shoes because an older runner in your family outgrew his or her shoes, or if your child on this team no longer needs his/her shoes at the end of this season, we'll take them...we've had parents donate shoes and we've got some for kids who may need them. THANK YOU to all who donated in the past!
• If you NEED shoes please let me know, the ones we have only been used for a season or two and they are still in great shape (especially the spikes)...feel free to contact me via REMIND or email me at rob.rocco@avonlakecityschools.org

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

Practice: Week #2 August 7th - August 12th

This week's practices will vary a little, and next week we'll be meeting at different locations/times. We'll post that schedule next week so everyone is aware.

Parents, going forward practices are mandatory and we'll be taking more diligent attendance. If you have a family commitment, are involved in the Jump Start program, or you have a conflict, those are excused absences--just make sure to communicate that to us. You can email Coach Rocco at rob.rocco@avonlakecityschools.org regarding any absences going forward.

If your child is involved in the Jump Start program, please make sure he or she is still running! Running times are posted below. We still want to keep practices in the morning due to the heat. We are going to move some practices to the afternoon the week of August 15th so hopefully everyone can meet as one team on certain dates.

Here's this week's schedule:

• Monday 8/7               Kopf              8:30 - 10 a.m.
• Tuesday 8/8               ALHS Track   8:30 - 10 a.m.
• Wednesday 8/9        ALHS Track    8:30 - 10 a.m.
• Thursday 8/10           Kopf               8:30 - 10 a.m.
• Friday 8/11                ALHS Track    8:30 - 10 a.m.
• Saturday 8/12           ALHS Track    9:30 - 10:45 a.m.
• This is an OPTIONAL practice
• If you cannot attend make sure to follow the workout!

Here's this week's running times:

• Monday
• 28 - 38 minutes
• 70-75% HR max = 146 - 156 bpm
• 135 - 156 bpm = 37 - 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 4 minutes at 80-85% HR MAX
• 166 - 178 bpm = 42 - 45 beats per 15 seconds
• Thursday
• 20 - 30 minutes EASY JOGGING (recovery run)
• Friday             
• 15 minutes
• 65-75% HR max = 135 - 156 bpm
• 135 - 156 bpm = 34 - 39 beats per 15 seconds
• Saturday        
• 70 minutes cycling OR 35 - 40 minutes
• 70-75% HR max = 146 - 156 bpm
• 135 - 156 bpm = 37 - 39 beats per 15 seconds