End-of-Season Video (from Josh)

Thanks to Josh for putting together our End-of-Season Video! Go Shoremen & Shoregals!

 END OF SEASON VIDEO

NEW LONDON

Cross Country Athletes & Parents:

Here's our weekly update:

• Continue to eat healthy, drink plenty of water, and stock up on rest! Our hard workouts will end this week. It’s time to rest, we are beginning to taper. For this last week, avoid all soda, eat very healthy foods, drink plenty of water, get a LOT of sleep (middle schoolers need to average 9 hours 15 minutes of sleep a night), and STRETCH after practice, on Sunday, and before you go to bed each night. It’s not what you do the day before a race, it matters what you do the WEEK before a race!
• If you are dealing with an ailing issue (Achilles, quads, hips, IT-band) let us know. We can help facilitate proper stretching to help you get healthy!

New London Information:

• The start times for this race were changed last week
• Be at Troy at 6 a.m. We should return to Avon Lake around 11 a.m.
• Results will be posted on baumspage.com.
• This race will be held at New London Reservoir Park (2495 Euclid Rd, New London, OH 44851).
• Meet information can be found here: NEW LONDON MEET INFORMATION
• Top two teams earn trophies, top fifteen athletes earn medals
• Spectators will be charged $5 for parking
• T-shirts & concessions will be available.
• Here's the schedule:
• 8:30 a.m.       ALL BOYS
• 9:00 a.m.      ALL GIRLS

END OF SEASON PIZZA PARTY

We will hold our End of Season Bowling Party the Friday before the SWC Championship. Details to follow!

CLOVERLEAF INVITATIONAL

Cloverleaf Week:

• We will meet at Troy at 8:50 a.m.
• We should return around 3:00 p.m.
• Normal breakfast still applies, with a snack before the race and lunch after. Bring water for both before and after the race, and don't forget your sports drink!
• Meet information and results can be accessed here: CLOVERLEAF INFO & RESULTS
• Parents, last year there was a $10 parking fee. 
• Spectator parking will be at Jarrett Fleet Services, 8860 Wooster Pike, Seville, OH 44273.
• Cloverleaf will provide shuttle buses from this location to the race, which will be at Cy Hewit Park.
• Please allow for extra travel time to the race to account for the shuttle bus.
• Do NOT bring dogs to this race, they are not allowed on the shuttle bus.
• There is an elementary race for those interested!

Cloverleaf Schedule:
11:30 a.m. GIRLS TEAM

• Sadie, Claire, Gianna, Marion, Lily, Marissa, Sophia, Madison, Claire, and Emma

12:00 p.m. BOYS TEAM

• Connor, Jack, Daniel, Grant, Aden, Brock, Owen, Colin, Brayden T., and Tommy

12:30 p.m.

GIRLS OPEN

1:00 p.m.         

BOYS OPEN                

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 TEAM REACH text. If these days change, we'll let you know!

• Tuesday, September 3rd
• Monday, September 9th
• Monday, September 23rd
• Monday, September 30th

TIFFIN

Tiffin Carnival Information (ATHLETES):

• We will meet at Troy at 7 a.m. Saturday, and we should return around 2:30 p.m.
• Eat a good breakfast for this one! You don’t have to wake up super early. Parents, the athletes should pack a good, healthy lunch and a snack to eat when they get to Tiffin. Food high in carbohydrates are preferred. Remember that food helps build up the necessary glycogen, which produces the energy needed in races.
• Bring water AND a sports drink. You can also bring money and buy some unhealthy food after your race (do NOT eat hot dogs or pizza before you run).
• Again, we’ll be stressing healthy eating/drinking this season. But it’s good to have one ‘cheat’ meal a week…maybe make the pizza you eat after the race that reward for a week of healthy eating. We have been talking to the team about eating an ‘unhealthy’ meal after their race on Saturday, but keeping it healthy Sunday – Friday.
• We'll check the weather and make sure everyone's prepared.
• Results will be posted on baumspage.com.

Tiffin Carnival Information (PARENTS):

• Information can be found here (including a link to the course map): TIFFIN INFORMATION
• We will meet at Troy at 7 a.m. Saturday, and we should return around 2:30 p.m.
• Make sure kids get a healthy breakfast and that they pack a healthy lunch (plus more food than normal…it’s going to be a long day).
• There will be food and t-shirts available.
• Watch the time…it is very hectic parking at this meet, since it’s so large. We try to get there a little early so kids can eat, and so we have enough time to find a place to set up camp. Plus, the buses have to wait to get into the park, so it takes time. We try to set up camp right behind the start line, which is very convenient. We will text you where we are at so you can find us!
• The race is held at Hedges-Boyer Park (491 Coe Street, Tiffin, OH).
• The meet managers encourage spectators to enter the park using the rear entrance off Summit Street and to park at the bottom of the park. You have to walk to the start/finish (pretty much the same place), but it’s worth it as you’ll end up sitting in your car if you try entering the front of the park (they stop traffic during races). This is better anyway because Coe Street will be PACKED!
• The start is naturally a good place to watch the race, then turn left, as the kids will run out, turn left, and come back. Then, if you can jog (or walk fast) to the softball field and/or woods, that’s another good place to be. Then find a good spot at the finish! There are a lot of people there so maybe get a little away from the finish…lining up along the last turn to the finish isn’t bad…the kids will be able to see and hear you there.

SCHEDULE:

• Boys Team – 10:30 a.m.
• Jack, Connor, Daniel, Tommy, Grant, Aden, and Colin

• Girls Team – 10:55 a.m. 
• Claire, Sadie, Gianna, Marion, Marissa, Lily, and Sophia

• Boys Open – 11:20 a.m.

• Girls Open – 11:45 a.m.

SWC Preview Results

Here are the results from last Saturday's SWC Preview: MEET RESULTS 

A few notes:

• I edited some of the names, double-check the spelling as I had to make changes
• Some information is not there, but Avon Lake's data should be set

Distance Workout: Tuesday, May 7th

Anna:

Here's the workout for today:

• 2-lap warm-up
• Form-drills
• 6 x 100 up-tempo runs
• 18 minutes at 65 - 75% HR max 
• 34 - 39 beats per 15 seconds
• Stretch

Kaitlyn, Ben, and 4x400:

Here's the workout for today:

• 2-lap warm-up:
• 75% speed on the football field from end-zone to end-zone
• Walk the length of the endzone, then repeat the 75% speed on the next sideline
• Do this twice (two total laps)
• This warm-up should be faster than the distance runners' warm-up
• Form-drills
• 6 x Flying 40's
• Jog from endzone to the 40-yard-line, then sprint to the next 40-yard-line, then decelerate to the next endzone
• Do this six total times
• Stretch

SWC Championship

 MEET INFORMATION:

• The meet will be held at:

• Mark Wahlberg Stadium
• 3075 Stoney Ridge Road
• Avon, Ohio 44011
• Running events start at 4:30 p.m.

• All tickets are $5. Tickets can be purchased online or in cash at the gate. QR codes will be available at all entry points for guests to purchase individual tickets online.

• ONLINE TICKETS CAN BE FOUND HERE: https://swcohio.hometownticketing.com/embed/event/17

• Concessions will be available

ATHLETES

FINAL REMINDERS:

• Dress in layers...even though it will be nice you still want to wear t-shirt/long-sleeve t-shirt/hoody for warm-ups & cool-downs

• Bring money for concessions

• Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)

• I will print out warm-up/cool-down procedures for this meet

• Cool-down with your teammates after your races

DISTANCE LINE-UP:

GIRLS 4x800 Relay:

• Siefert
• Liller
• Donovan
• Deasy

BOYS 4x800 Relay:

• Fritz
• Gunter
• Mars
• Pilkington

GIRLS 100:

• Warner

GIRLS 1600:

• Liller
• Donovan

BOYS 1600:

• Pilkington
• Fritz

GIRLS 400:

• Warner
• Siefert

BOYS 400:

• Mars
• Garrison

GIRLS 200:

• Warner

GIRLS 800:

• Liller
• Deasy

BOYS 800:

• Fritz
• Gunter

GIRLS 4x400:

• Siefert
• Donovan
• Ford
• Owens

BOYS 4x400:

• Garrison
• Kemer
• Pilkington
• Mars

Elyria Dual Meet

 DISTANCE LINE-UP:

GIRLS:

• 400: Jeyann

BOYS:

• 4x800 Relay
• McChesney
• Cummings
• Samuels
• Moses
• 1600
• Neipp
• McChesney
• 400
• Gundersen
• Samuels
• Trigiani
• 800
• Moses
• 4x400 Relay
• Gundersen
• Cummings
• Neipp
• Trigiani

North Olmsted Relays

MEET INFORMATION:

• There will be no official scoring for this meet

• Awards will be provided for 1st - 3rd place finishers

• Running Events will start between 4:45 - 5 p.m.

ORDER OF EVENTS:

• Distance Medley (DMR): 800-400-400-1600
• Shuttle Relays
• 4x200 Relay
• 4x800 Relay
• 4x100 Relay
• 4x400 Relay

ATHLETES

FINAL REMINDERS:

• Dress in layers...weather looks good but it will be colder

• Bring a blanket

• Bring money (just in case they have concessions)

• Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)

• Cool-down with your teammates after your races

• I won't be at this meet (I'll be at the Elyria meet)...make sure Gio gets your splits and then send them to me

DISTANCE LINE-UP:

• GIRLS Distance Medley (DMR)
• 800: Deasy
• 400: Donovan
• 400: Warner
• 1600: Liller
• BOYS Distance Medley (DMR)
• 800: Gunter
• 400: Garrison
• 400: Mars
• 1600: Fritz
• GIRLS 4x800 Relay:
• Siefert
• Owens
• Rowney
• Craig
• BOYS 4x800 Relay:
• Balogh
• Franks
• Diamond
• Evilsizor
• GIRLS 4x400 Relay:
• Donovan
• Ford
• McVey
• Craig
• BOYS 4x400 Relay:
• Gannon
• Mussman
• Garrison
• Rudnicki

Track & Field Meet Schedule

 

Track & Field Conditioning: Week #2 (2/12-2/15)

This is our last week of conditioning: 

Next week (starting Tuesday, February 20th) we will be starting our MANDATORY PRACTICES for all distance runners. We'll be taking attendance and our we'll begin time trials to help us get ready for the competition season. 

A few notes about mandatory practices:

• A physical must be turned in to the Learwood Office this week so you can participate next week
• You must have a medical form completed and turned into Coach Rocco 
• If you participated in cross country I've already got your medical form
• I'll be checking forms this week and will alert athletes of their status before next week
• If you don't have these forms completed and turned in, you cannot practice starting Tuesday, February 20th
• If you can't participate next week, I'll send out alternate workouts via the blog/text so you can keep up with your training
• Practice is mandatory, so if you have a conflict and/or are absent from school, you must email Coach Rocco at rob.rocco@alcsoh.org

If you can't make a session this week, here are the running times/workouts:

Monday	2-12	14 - 24 minutes at 65-75% HR max
		65-75% HR max = 135 - 156 bpm
		135 - 156 bpm = 34 - 39 beats per 15 seconds
Tuesday	2-13	16 - 26 minutes
Wednesday	2-14	4 x 1 minute at 75-85% HR max
		This is 156-178 bpm
		2 x 1 minute at same pace
Thursday	2-15	18-28 minutes

Track & Field Conditioning: Week #1 (2/5-2/10)

If you can't make a session this week, here are the running times/workouts. 

Monday	2-5	16 - 26 minutes
Tuesday	2-6	4 x 1 minute at 75-85% HR max
		This is 156-178 bpm or 39-45 bp 15 sec
		1 x 90 seconds at same pace
Wednesday	2-7	No Practice
Thursday	2-8	18 - 28 minutes at 65-75% HR max
		65-75% HR max = 135 - 156 bpm
		135 - 156 bpm = 34 - 39 beats per 15 seconds
Friday	2-9	No Practice
Saturday	2-10	18 - 28 minutes

Pre-Season Track & Field Training: Week #3

If you can't make a session this week, here are the running times/workouts. 

Also, we are going to go over Oberlin Indoor Meet #3 on Tuesday at the beginning of practice. If you'd like to participate, let me know at practice so I can register you.

Tuesday	1-23	14 - 24 minutes
Wednesday	1-24	4 x 1 minute at 75-85% HR max
		This is 156-178 bpm or 39-45 bp 15 sec
Thursday	1-25	16 - 26 minutes