Thanks to Josh for putting together our End-of-Season Video! Go Shoremen & Shoregals!
Friday, October 11, 2024
Tuesday, October 1, 2024
NEW LONDON
Cross Country Athletes & Parents:
Here's our weekly update:
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!
- 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
We will hold our End of Season Bowling Party the Friday before the SWC Championship. Details to follow!
Monday, September 16, 2024
CLOVERLEAF INVITATIONAL
Cloverleaf Week:
Cloverleaf Schedule:
11:30 a.m. GIRLS TEAM
- 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!
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
Monday, September 2, 2024
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
Wednesday, August 28, 2024
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
Tuesday, May 7, 2024
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
Thursday, April 25, 2024
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
Sunday, March 24, 2024
Sunday, February 11, 2024
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
Track & Field Conditioning: Week #1 (2/5-2/10)
If you can't make a session this week, here are the running times/workouts.
Sunday, January 28, 2024
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.
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