Cross Country Tentative Summer Schedule & Pre-season Information

SUMMER SCHEDULE INFORMATION:

We are excited to start our cross country season! 

There will be a lot to communicate this summer, but we wanted to go over a few items as we begin the pre-season. Here's what our current practice schedule will look like:

Optional Pre-season Running Schedule:

• Starts Tuesday, July 9th
• Will be held for two weeks, three days per week (Tuesday, Wednesday, Thursday)
• We will run from 9-9:45 a.m.
• We will meet at ALHS (by the caboose)
• NOTE: This is optional! If you can't make it that's fine, we will post running times on the blog and we'll text that information out to everyone.

Optional Conditioning Schedule:

• Starts Monday, July 22nd
• We will meet at ALHS (by the caboose)
• Conditioning will be held for two weeks, run five days per week (Monday-Friday)
• Conditioning runs from 8:30-10 a.m. (we may end earlier some days)
• NOTE: This is also optional, but if you are not on vacation you should attend. For those on vacation, we will post running times on the blog and we'll text that information out to everyone.

Mandatory Practice Schedule:

• Starts Monday, August 5th
• This schedule runs five days per week (Monday-Friday) through the rest of the season
• Summer practice runs from 8:30-10 a.m.
• We will meet at ALHS (by the caboose), but if we change this location in the summer we'll let you know 
• Once school starts we'll meet at Learwood after school
• NOTE: While this is mandatory, it is considered an excused absence if you are on vacation.

PARENTS:

• There will be a lot to cover, and we'll make sure to go over everything prior to the school year starting
• Once we know about the Fall Sports Meeting, we'll send that information to you
• If you cannot make the meeting, DO NOT WORRY...we'll make sure to go over everything you need to know when the time comes
• All paperwork is due August 1st, but we'll reach out regarding that (where to find them, what forms go to whom, etc.)...we'll send out information regarding forms in July

• No forms are necessary to participate in pre-season running sessions or the two-week conditioning sessions in July
• If you have any questions just let us know!

ATHLETES:

• First, we're really excited for the upcoming season! 
• If you know of ANYONE who's interested in running, or ANYONE you know SHOULD be running and can help our team, RECRUIT THEM!  
• We are also VERY FLEXIBLE with your other sports' schedules! 
• We will be sending info. regarding training in the month of June soon (before we meet as a team)
• You should be doing other things (swimming, biking, playing other sports). Just as cross country & track and field help you train to be faster and stronger in other sports...other sports help your mobility and coordination for our sport. So get out and do other things, but do NOT load up on miles right now. We start early enough, you'll be ready if you start after the Fourth of July.
• Looking forward to seeing you guys soon! GO AVON LAKE!

Cross Country Sign-ups and Pre-season Info.

“When you put yourself on the line in a race and expose yourself to the unknown, you learn things about yourself that are very exciting.”

Doris Brown Heritage

The top ten reasons to join the Learwood Cross Country Team

1.       It will get you in incredible shape

2.       You will make really great friends

3.       It gives you something to do other than screen time

4.       Game Day Fridays (Ultimate Frisbee, Sharks and Minnows, Capture the Flag)

5.       Friday Night Dinners

6.       Bowling Banquet at end of season

7.       It’s more fun than any other sport at Learwood

8.       The chance to be part of a really great team

9.       The coaches will work around any other sport you may be in

10.    Peepers, Rocco, Marlow, and Farney are your coaches!

SIGN-UP INFORMATION:

• Sign-ups for the team can be found here: SIGN-UPS
• Make sure to sign up using students' school GMAIL accounts (this way people outside of Avon Lake City Schools cannot sign up)
• Parents can sign up using their email address as well
• Set this blog site as one of your 'favorites' as we'll be updating it throughout the summer and fall

TEAM REACH APP:

• NEW runners/parents should download the TEAM REACH app on their phones
• Join the 2024 Learwood XC group
• Code: 2024LMSXC
• If you ran last year and are currently on TEAM REACH you do NOT have to sign up again!

CROSS COUNTRY TWITTER: https://twitter.com/LearwoodXC

HYPE VIDEOS:

• Here's last season's video: 2024 SHOREMEN & SHOREGALS VIDEO
• Here's a video highlighting one of our girls' seasons: SHOREGALS VIDEO
• Here's a video highlighting one of our boys' seasons: SHOREMEN VIDEO

If you have any questions please contact the coaching staff:

• Rob Rocco                  rob.rocco@alcsoh.org
• Scott Peepers            scott.peepers@alcsoh.org
• Jennifer Farney         jennifer.farney@alcsoh.org
• Kevin Marlow            kevin.marlow@alcsoh.org                                                     

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

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

Warm-Up #1 - First Event	Warm-Up #2 & #3 - 2nd & 3rd Events	Cool-Down After Every Event
1. 2 laps light build-ups      around football field 2. Max 75% speed      end-zone to end-zone (100+ yards) 3. Walk from sideline to      Sideline 4. Form-Drills (20 yards out      and back):     High Knees     Butt Kicks     Frankensteins     Toe Touches     A-March     A-Skip     B-Skip     Cariocas     High Knee Pull-Ups     Lunges     Reverse Lunges     Skip for Height 5. Event-Specific Prep:     Jumps Approaches     Hurdles     Block Work     Exchanges 6. Static Stretches 7. Right before your race:     3 x 20 meters at 90% effort	1. Cool-down on field      after first event 2. 4 x 50M at 75% effort on      field 3. Walk from sideline to      Sideline 4. Form-Drills X 2 (20 yards      out and back):     High Knees     Butt Kicks     A-March     A-Skip     B-Skip     Cariocas     Skip for Height	1. One lap walk around      perimeter of football field 2. Static Stretch 3. Rehydrate & Refuel:     Light snack (granola bar,      fruit, protein bar, etc.) 4. Water (no sports drinks)

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