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
Thursday, April 25, 2024
Elyria Dual Meet
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
WARM-UPS & ORDER OF EVENTS
- Warm-Ups begin 2 events prior to your event
- Pay attention to the order of events
- Stay active, no standing around…if you’re still waiting around go through warm-ups again
ORDER OF EVENTS
4 x 800 Relay
100 Hurdles/110 Hurdles
100 Meters
4 x 200 Relay
1600 Meter
4 x 100 Relay
400 Meter
200 Hurdles
800 Meter
200 Meter
4 x 400 Relay
Sunday, April 21, 2024
Strongsville Elite Meet & Tuesday's Dual Meet
Here's information regarding tomorrow's Strongsville Elite Meet & Tuesday's Dual Meet.
Strongsville Elite Meet Participants:
MEET INFORMATION:
Bus leaves Learwood at approximately 1 p.m.
They will be using an FAT (electronic) timing system
Scoring will be 10-8-6-5-4-3-2-1
All running events start at 10 a.m.
Order of Events is the same
The meet will run on a rolling schedule, meaning they will start the next event as soon as the previous event has concluded
Locker rooms will NOT be provided, but restrooms will be open
T-shirts will be awarded for 1st place; ribbons will be awarded for 2nd through 3rd places
Team trophies will be awarded for the top team
Warm-ups may be allowed on the football field (they don't say we can't)
Concessions will be available, and t-shirts will be available for purchase
All tickets are $6 - All tickets must be purchased online or at the gate via credit card. There will be NO CASH SALES at the Gate
ONLINE TICKETS CAN BE FOUND HERE: https://strongnet.hometownticketing.com/embed/all?tile_item=5
ATHLETES
FINAL REMINDERS:
Dress in layers...weather looks good but be prepared nonetheless
Bring a blanket
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'll print out the warm-up/cool-down routine (this is also posted on the blog)
Cool-down with your teammates after your races
DISTANCE LINE-UP:
GIRLS 4x800 Relay
Luna Deasy
Claire Donovan
Anna Liller
Kaitlyn Warner
BOYS 4x800 Relay
Ben Mars
Holden Pilkington
Liam Fritz
Luke Gunter
GIRLS 1600M Run
Anna Liller
BaClaire Donovan
BOYS 1600M Run
Holden Pilkington
Luke Gunter
GIRLS 400M Dash
Payton Ford
Amira Owens
BOYS 400M Dash
Ben Mars
Dylan Balogh
GIRLS 800M Run
Sadie Siefert
Luna Deasy
BOYS 800M Run
Cam Franks
Liam Fritz
GIRLS 4x400 Relay
Payton Ford
Amira Owens
Carolyn McVey
Bianca Craig
BOYS 4x400 Relay
James Garrison
Ben Mars
Holden Pilkington
Conall Gannon
Dual Meet Participants:
- Basically, every other athlete NOT on the Strongsville line-up will compete Tuesday
- I'm sending you all an email with the link to sign-up for this
- Put together a 4x800 & 4x400 for Tuesday
- Please have this done by MONDAY so I can enter this on Gio's form
Tuesday's Home Meet: VOLUNTEERS NEEDED
Parents:
We'll need helpers for Tuesday's home meet. Ideally I'd like to run the HURDLE CREW/BLOCKS so we can move the meet along quickly. I'm recruiting helpers from Troy and we'll use Monday's athletes to help out as well.
We'll need helpers for Tuesday's home meet. Ideally I'd like to run the HURDLE CREW/BLOCKS so we can move the meet along quickly. I'm recruiting helpers from Troy and we'll use Monday's athletes to help out as well.
However, we'll need helpers at the FINISH LINE. If we could get 8 adults to time, and one adult to help run the line (holding the flag when timers are ready, yelling out at athletes to come back to the timers to get their times) that would be great. It will help the meet run smoothly and as quickly as possible. Attending Thursday's away meet reinforced the pride we take in running an efficient meet while still tending to athletes' needs.
If you can help out, we'll be meeting at 4 p.m. to review everything. Coach Koski should also be there to help out.
Here are the SIGN-UPS to help out: https://www.signupgenius.com/go/10C044EADA723A0F58-avon#/
Thanks!
Coach Rocco
Coach Rocco
Friday, April 5, 2024
Midview Shipwreck Invitational
Here's information regarding tomorrow's meet. What's immediately listed below is a repeat of last week's post so feel free to scroll down to what you need:
ATHLETES (REMINDER INFO):
The night before:
Eat a healthy dinner! Your body will convert carbohydrates to glycogen, which will provide your muscles with energy the day of the race. Food = Fuel!
Limit the amount of sweets! Get it down to one serving (1 cookie, 1 brownie, etc., but just one!) at a time. Don’t get rid of it completely, just lower the amount each day. It’s good to have a little chocolate, for example.
Avoid sugary drinks. Replace soda/fruit juice with water. It’s a small change that makes a huge difference. Complex sugars really have no useful function.
Stay hydrated. Not too hydrated! But sipping water throughout the day helps.
Get a good night’s sleep! Optimal sleep for a middle schooler is 9 hours, 15 minutes a night. Your body needs to recover from the week of school, studying, and working out! Rest is crucial for this to occur.
The morning before…
If you can eat breakfast at about 6:45 – 7:00 a.m. Saturday, that would be great. That gives your body enough time to process the calories, which should come from carbohydrates (carbs).
Examples of good breakfasts: healthy cereal with milk, toast with jelly, pancakes or waffles with syrup. Bananas are also a great idea.
Avoid: large amounts of milk, orange juice, eggs, and a lot of fruit juice (a little is okay, but there’s a lot of sugar there so don’t overdo it).
Bring a healthy snack with you! You will want to eat something afterward.
Sports drinks should be extremely limited. 1 bottle of Gatorade, for example, should be your post-race drink. That should be the amount of sports drinks you should drink in a week. Other than that, stick to water. You will want to replace glycogen with your snack, and electrolytes with your sports drink. Drinking too many sports drinks actually has a negative effect as it’s just too much sugar. One good drink is Propel water.
After the race…
Get some water at the finish line or at camp, then drink your sports drink. Again, you’ll want to bring both water and a sports drink & snack.
After your event do a 5-minute cool down jog around the football field or the track.
Stretch again at home!
Post-race meals should contain carbohydrates and protein (which will rebuild your damaged muscles from the race).
Post-race meals should be within 2 hours of the race. So…make your high-carb, high-protein meal your dinner when you return home Saturday!
After a week of healthy eating, you can splurge a little Saturday night. But make sure the week is filled with healthy meals before you treat yourself!
PARENTS/ATHLETES (NEW INFO):
MEET INFORMATION:
Bus leaves Learwood at 7:45 a.m.
They will be using an FAT (electronic) timing system
Scoring will be 10-8-6-5-4-3-2-1
All running events start at 10 a.m.
Order of Events is the same
The meet will run on a rolling schedule, meaning they will start the next event as soon as the previous event has concluded
Locker rooms will NOT be provided, but restrooms will be open
Medals will be awarded for 1st through 3rd places; ribbons will be awarded for 4th through 8th places
Team trophies will be awarded for the top two teams
Warm-ups are not allowed on the football field (we'll see if we can use the perimeter of the field)
Concessions will be available, and t-shirts will be available for purchase
All tickets are $6 - All tickets must be purchased online or at the gate via credit card. There will be NO CASH SALES at the Gate
ONLINE TICKETS CAN BE FOUND HERE: https://midview.hometownticketing.com/embed/all
ATHLETES
FINAL REMINDERS:
Dress in layers, hat, and gloves
Bring a blanket
Bring money for 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
DISTANCE LINE-UP:
GIRLS 4x800 Relay
Amira Owens
Bianca Craig
Sadie Seifert
Kimi Johnson
BOYS 4x800 Relay
Aidan Diamond
Nick Evilsizor
Padraig Moses
Carson Brown
GIRLS 1600M Run
Anna Liller
BOYS 1600M Run
Liam Fritz
Josh Neipp
GIRLS 400M Dash
Kaitlyn Warner
Payton Ford
BOYS 400M Dash
Ben Mars
Nick Evilsizor
GIRLS 800M Run
Anna Liller
BOYS 800M Run
Padraig Moses
Josh Neipp
GIRLS 200M Dash
Kaitlyn Warner
GIRLS 4x400 Relay
Payton Ford
Bianca Craig
Sadie Seifert
Kimi Johnson
BOYS 4x400 Relay
Conall Gannon
Ben Mars
Liam Fritz
Aidan Diamond
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