Avon Invitational

MEET INFORMATION:

• Bus leaves Learwood at 8 a.m.

• The meet will be held at:

• Mark Wahlberg Stadium
• 3075 Stoney Ridge Road
• Avon, Ohio 44011
• Yes, Avon named their stadium after Mark Wahlberg from New Kids on the Block
• That's not a joke, they actually did this
• Running events start at 10 a.m.

• All tickets are $7. 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://avonlocalschools.hometownticketing.com/embed/all

ATHLETES

FINAL REMINDERS:

• Dress in layers...weather looks good but it might be windy

• 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:

• Siefert
• Rowney
• Craig
• Schindler

BOYS 4x800 Relay:

• Fritz
• Gunter
• Evilsizor
• Franks

GIRLS 1600:

• Liller
• Deasy

BOYS 1600:

• Pilkington
• Fritz

GIRLS 400:

• Warner
• Ford

BOYS 400:

• Mars
• Rudnicki

GIRLS 800:

• Liller
• Deasy

BOYS 800:

• Pilkington
• Gunter

GIRLS 4x400:

• Siefert
• Ford
• Rowney
• Craig

BOYS 4x400:

• Gannon
• Rudnicki
• Garrison
• 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

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.

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

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