End of Season Notes & OHSAA 7th & 8th Grade Invitational

END-OF-SEASON NOTES:

• Congrats on a great showing at SWCs! That was awesome, you really executed well! Thanks for your hard work this season, we appreciate it!
• Parents, thanks for all your help this season! Thanks for all the dinners, pictures, and flexibility this summer/fall! It's been a lot of fun.
• I'll be updating some end-of-season items:
• I'll be emailing athletes updates of season times (the Google Spreadsheet should be shared with everyone)
• Updated TEAM records and INDIVIDUAL records will be done soon
• I'll send a reminder text once completed
• Please turn in uniforms to Coach Peepers' classroom. Please wash your uniform and turn it into Coach Peepers. Please place everything in a bag and label it with your name. Don't forget to label it with your name!

OFF-SEASON TRAINING:

• Now that the season is over, our attention will transition to Track & Field season. If you're not running track this spring you can still train with us this winter. If you are running track this spring you absolutely should train with us this winter.
• We will take a break until after the holidays! We'll be meeting as a distance team prior to Winter Break, and we'll start pre-season training in January. This will be 3-4 days per week, but it will be much lighter than what we've done these last 3+ months. We will meet after school and will be done by 4 p.m. We'll text out a bi-weekly schedule throughout those winter months...if you can't make a session we'll post manageable running times.
• We will be taking interested athletes to indoor meets this winter. We'll send out information regarding this, but initially we're thinking of going to a couple Oberlin indoor races in January/February.
• We will be starting conditioning for Track & Field the first week of February. Once the calendar switches to February, we'll be back for track season. We'll be meeting 5 days a week, with the idea that we'll build up our bases for time trials during track practice.

OHSAA 7th & 8th Grade Invitational:

• Bus leaves Troy at 6:45 a.m. Be there at 6:35 a.m. We're taking one bus, please use the restroom before we leave.
• We should return around 5:30-6 p.m.
• Pack a lunch! We'll let everyone know when to eat, but you'll need to eat breakfast and a light lunch before your race. Of course, bring water as well.
• Bring money for food afterward! We're planning on stopping somewhere for a later lunch on the way home.
• The meet will be held at Fortress Obetz and Memorial Park
• Weather looks good! Right now it looks like it will be sunny and 73 degrees. Still, bring layers.
• Information for this meet can be found here: MEET INFO
• Parents, if you're attending get there early! This meet has been held in Reynoldsburg, Lancaster, and now Fortress Obetz Park. This meet is different than the other locations in that the runners finish inside the stadium. You might want to get there early to get a spot in the stadium, and be aware of the crowds! 
• All Boys run at 11:10 a.m.
• All Girls run at 12:55 p.m.  

State Meet PRACTICE SCHEDULE

Here's the practice schedule for this week. We may end practice a little earlier than the posted times, but the times listed should be fairly accurate:

• Monday 10/14          Learwood     3:15 - 4:15 p.m.
• Tuesday 10/15          Learwood     3:15 - 4:45 p.m. 
• Wednesday 10/16   Learwood     3:15 - 4:45 p.m.
• Thursday 10/17        Learwood     3:15 - 4:15 p.m.    
• Friday 10/18             Learwood     3:15 - 4:15 p.m.  
• Saturday 10/19         Kopf              10 - 10:45 a.m.

End-of-Season Video (from Josh)

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

 END OF SEASON VIDEO

SWC WEEK

SWC WEEK:

• Please check Coach Rocco’s room for any missing items! At the end of our season we’re going to place all missing items in Learwood’s Lost & Found. Anything not claimed at year’s end will be donated to charity.
• Parents, while this final race is centrally located, make sure to remind kids to stick together!
• Time to get some rest! Eat healthy, drink a lot of water, stock up on sleep (9 hours, 15 minutes a night), and STRETCH before bed! Avoid soda, junk food, and limit sweets to one dessert a day! 
• Parents: we've been very accommodating with the athletes' sports schedules this season...we are going to ask that those other sports be accommodating with us this week. We are tapering this week, and we need the kids to REST! We've been pushing them these last few weeks, and I know a lot of them are participating in multiple sports. We want them to peak at the right time, and that means they've got to rest this whole week. If you could adjust their sports' schedules this week, we would really appreciate it! 
• Our End-of-Season Bowling Party will be held this Friday, October 11th, from 12 - 2 p.m. Feel free to Venmo Mrs. Watkins at @Red81 or check the text sent out Tuesday for payment information!

Southwestern Conference Championship

• Bus leaves Troy at 7:35 a.m. 
• We would like ALL athletes to ride the bus TO and FROM this meet! We would like the entire team to be present for the awards ceremony at SWCs! GO AVON LAKE!
• SWC Awards Ceremony is typically held to recognize the top 7 runners (All-SWC), then Top 8-14 runners (2^nd Team All-SWC), then the SWC teams will be recognized.
• We should be back in Avon Lake around 11:15 a.m.

RACE SCHEDULE:

• 9:00 a.m. ALL BOYS
• 9:30 a.m. ALL GIRLS
• 10:15 a.m. SWC AWARDS CEREMONY

SWC WEEK Practice Schedule

Here's the practice schedule for this week. We may end practice a little earlier than the posted times, but the times listed should be fairly accurate:

• Monday 10/7         Learwood     3:15 - 4:45 p.m.
• Tuesday 10/8          Learwood     3:15 - 4:45 p.m. 
• Wednesday 10/9   No Practice Due to Conferences
• We'll send out a workout for everyone to complete
• Thursday 10/10        Kopf Reservation     4:15 - 5:15 p.m.    
• Friday 10/11             LCCC     8:30 - 11 a.m.
• Last practice of the season for the entire team
• If we can't get buses we'll practice at an alternate location
• We will have a meeting afterward for TEAM runners
• EVERYONE competes at SWCs

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!

CVNP INVITATIONAL

Here's what's going on this week:

• Tomorrow's workout will be texted out to everyone! We won't be holding practice due to the Early Dismissal schedule.
• Parents, if you could follow up with athlete absences via an email/text, that would be great (it can be after the fact)...we just want to make sure the kids are accounted for, and we are aware of their other commitments. Thank you!

Cuyahoga Valley National Park (Woodridge) Invitational
Parents:

• The race will be held at Virginia Hills at the Pine Hollow entrance: 5465 Quick Road, Peninsula, OH 44264
• Meet information can be found here: MEET INFORMATION
• There is NO parking alongside the road of this race.
• Woodridge will run several shuttle buses from their high school to the meet, so you might want to get there early so you are not rushed.
• This race will have chip timing, so we will help runners with their chips at camp. Runners will return their chips to the coaches back at camp.
• There are concessions and apparel at this meet

Athletes:

• The buses will leave TROY at 9:30 a.m. (be at Troy at 9:20 a.m.)
• GIRLS run at 12:05 p.m.
• BOYS run at 1:05 p.m.
• We should return by 3 p.m.

Race Information:

• This race will run as ONE GIRLS' RACE
• There will also be ONE BOYS' RACE
• If you look at the race schedule on the website, Avon Lake will run in the WHITE DIVISION (the larger division)

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                

AMHERST-AVON LAKE CANDY RUN

We will be holding the 10th Annual Avon Lake-Amherst Fun Run at ALHS/Kopf Reservation. Here's important information regarding the race:

• Athletes are to bring their uniforms, normal running shoes (no spikes), two bottles of water, and normal apparel to wear pre- and post-race.
• Runners will change after school, eat their snacks, and then will be bussed to the high school. Bring everything with you! We will not be returning to Learwood.
• You do NOT have to ride the bus, however. If you want to go home first, then ride your bike or get a ride to the high school, that's fine.
  
• If you're not riding the bus please be there by 4:15 p.m. to help out and to cheer the athletes in the first race.
• Since we're in town, athletes are allowed to carpool and we do NOT have to sign athletes out afterward. 
• We will meet between AL Memorial Stadium & the baseball field--the same place we practiced this summer. Parents, the start and finish are the same place!
• It's not a 'fan-friendly' course...so we apologize in advance. It's a fun route for the kids, and usually both teams like the course, but we'll be hanging out at the start/finish.
• The race will be an informal 1.8-mile loop through Kopf Reservation. Parents, we may need helpers at a couple of spots to help guide runners. Our runners should know where they're going, but the Amherst kids will need help.
• This race does NOT affect who is running TEAM & OPEN at Cloverleaf Saturday
• We will be yelling out times but you will have to listen for them
• Top finishers will be getting candy!   
• Here's the schedule:
• 4:40 p.m.    8th Grade Girls
• 5:00 p.m.    8th Grade Boys
• 5:20 p.m.    7th Grade Girls
• 5:45 p.m.    7th Grade Boys

See everyone Wednesday!

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.

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 will be 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, August 31st, at 6:05 a.m. This is an early one. Buses leave at 6:10 a.m. We should return around 10 a.m. (maybe even earlier) at Troy. We will send a  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.

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

Apparel Orders

Apparel orders for this season are now open!

This is optional apparel you can order--it is not mandatory to purchase any of these items. Deadline for apparel orders will be Friday, August 30th.

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

SWC Preview

SWC PREVIEW Information (slightly updated from what was sent Tuesday):

• We will be taking two buses from TROY Saturday morning at 7 a.m.
• We should return to TROY around 11:15 a.m. We will have athletes call and we'll send a TEAM REACH 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 BOYS run at 9 a.m.
• All GIRLS run at 9:30 a.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). 

Avon Meet (PARENTS):

• The course will be held at 3701 Veterans Memorial Parkway Avon, OH 44011
• Parents, we will have 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 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 is requesting one parent volunteer per team. We should have two coaches at the finish line to help out, but one coach will probably be recording our times/collecting athlete cards and the other coach will be signing athletes out. If anyone is interested in helping out let us know at camp tomorrow!

Avon Course Map

 

11th Intra-Squad Meet Results

Place	Points	Team Name
1st	47	Tarheels Connor, Ginny, Ethan, Adam, Sophia, Mia, Myah, and Jack
2nd	74	Jogging Jelly Fish
3rd	86	Non-Chalant Rizzlers
4th	98	Mega Minions
5th	99	Engines
6th	109	Beggars
7th	138	Cross Tutu Hippos