Monday, July 21, 2025

Conditioning Sessions: Week #1 July 21st - July 26th

Learwood Middle School Cross Country CONDITIONING begins today. We will meet at the Avon Lake High School Track (meet at the caboose). Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) for these sessions.

The CONDITIONING dates will be Monday-Friday for the next two weeks, from 8:30 - 10 a.m. (if we're done earlier we'll text parents). We will increase our overall volume of running during this time.
    If you cannot make it to a session, that’s okay! We know families’ schedules vary at this time of year. However, if you can’t make it to a session, make sure you are running on your own. I’m attaching workouts below:

    Monday
    If you've been running:
    1. 4 x 100 meters/yards at 75% speed (up-tempo)
    2. 10 x 1 minute hard & 1 minute easy
    3. 5 minute cool-down
    If you HAVEN'T been running/just started:
    1. 4 x 100 meters/yards at 75% speed (up-tempo)
    2. 20 minutes at 65-75% HR max
    3. 65-75% HR max = 135 - 156 bpm
    4. 135 - 156 bpm = 34 - 39 beats per 15 seconds
    Tuesday
    If you've been running:
    20 minutes
    If you HAVEN'T been running/just started:
    15 minutes
    Wednesday
    If you've been running:
    20 minutes
    If you HAVEN'T been running/just started:
    1. 15 minutes
    2. Light jog, conversation-pace (no walking)
    Thursday
    If you've been running:
    1. 4 x 100 meters/yards at 75% speed (up-tempo)
    2. 5 x 2 minute hard & 2 minute easy
    3. 5 minute cool-down
    If you HAVEN'T been running/just started:
    1. 4 x 100 meters/yards at 75% speed (up-tempo)
    2. 20 minutes at 65-75% HR max
    3. 65-75% HR max = 135 - 156 bpm
    4. 135 - 156 bpm = 34 - 39 beats per 15 seconds
    Friday
    All runners:
    30 minutes
    Saturday (on own)
    All runners:
    10 minutes

    Monday, July 14, 2025

    Pre-Season Sessions: Week #2

    Pre-Season Session Information:

    Learwood Middle School Cross Country PRE-SEASON RUNNING will continue this week (Tuesday, Wednesday, and Thursday), from 9 - 10 a.m. These sessions may run a little late, depending on the workout. We will meet at the ALHS Track (meet at the caboose). We may change this location to the library parking lot if we are running at Kopf Reservation.

    Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) for these sessions. If the weather doesn't cooperate we'll send out a text regarding the status of practice.

    The PRE-SEASON RUNNING dates are as follows (all times will be from 9 - 10 a.m.): 
    • Tuesday, July 15th
    • Wednesday, July 16th
    • Thursday, July 17th
      If you cannot make it to a session, that’s okay! We know families’ schedules vary at this time of year. However, if you can’t make it to a session, make sure you are running on your own. I’m attaching general running times below. If you've been running, follow the workouts listed. If you're just starting, that's fine! Follow those times. You'll get there!

      Session 1
      If you've been running:
      1. 4 x 100 meters/yards at 75% speed (up-tempo)
      2. 20 minutes at 65-75% HR max
      3. 65-75% HR max = 135 - 156 bpm
      4. 135 - 156 bpm = 34 - 39 beats per 15 seconds
      If you HAVEN'T been running/just started:
      1. 4 x 100 meters/yards at 75% speed (up-tempo)
      2. 10 minutes at 65-75% HR max
      3. 65-75% HR max = 135 - 156 bpm
      4. 135 - 156 bpm = 34 - 39 beats per 15 seconds
      5. Get heart rate up, but keep it at 10 minutes
      Session 2
      If you've been running:
      1. 8 x 1 minute at 75-85% max HR
      2. This is 156-178 bpm
      3. 2 x 2 minute at same pace (if we have time)
      4. This is 156-178 bpm or 39 - 45 beats per 15 seconds
      If you HAVEN'T been running/just started:
      1. 15 minutes at 65-75% HR max
      2. 65-75% HR max = 135 - 156 bpm
      3. 135 - 156 bpm = 34 - 39 beats per 15 seconds
      Session 3
      If you've been running:
      1. Core Work: Push-ups/Sit-ups/Crunches
      2. 35 minutes at 65-75% HR max
      3. 65-75% HR max = 135 - 156 bpm
      4. 135 - 156 bpm = 34 - 39 beats per 15 seconds
      5. Get heart rate up, but keep it at 10 minutes
      If you HAVEN'T been running/just started:
      1. Core Work: Push-ups/Sit-ups/Crunches
      2. 10 minutes
      3. Light jog, conversation-pace (no walking)
      Session 4: On your own (Friday or Saturday)
      If you've been running:
      1. 20 minutes at 65-75% HR max
      2. 65-75% HR max = 135 - 156 bpm
      3. 135 - 156 bpm = 34 - 39 beats per 15 seconds
      If you HAVEN'T been running/just started:
      1. 15 minutes at 65-75% HR max
      2. 65-75% HR max = 135 - 156 bpm
      3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

      Monday, July 7, 2025

      Pre-Season Sessions: Week #1

      Pre-Season Session Information:

      Learwood Middle School Cross Country PRE-SEASON RUNNING will continue next week (Tuesday, Wednesday, and Thursday), from 9 - 10 a.m. These sessions may run a little late, depending on the workout. We will meet at the ALHS Track (meet at the caboose). We may change this location to the library parking lot if we are running at Kopf Reservation.

      Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) for these sessions.

      The PRE-SEASON RUNNING dates are as follows (all times will be from 9 - 10 a.m.): 
      • Tuesday, July 8th
      • Wednesday, July 9th
      • Thursday, July 10th
        If you cannot make it to a session, that’s okay! We know families’ schedules vary at this time of year. However, if you can’t make it to a session, make sure you are running on your own. I’m attaching general running times below. If you've been running, follow the workouts listed. If you're just starting, that's fine! Follow those times. You'll get there!

        Session 1
        If you've been running:
        1. 4 x 100 meters/yards at 75% speed (up-tempo)
        2. 25 minutes at 65-75% HR max
        3. 65-75% HR max = 135 - 156 bpm
        4. 135 - 156 bpm = 34 - 39 beats per 15 seconds
        If you HAVEN'T been running:
        1. 10 minutes
        2. Light jog, conversation-pace (no walking)
        Session 2
        If you've been running:
        1. Core Work: Push-ups & Sit-ups
        2. 25 minutes at 65-75% HR max
        3. 65-75% HR max = 135 - 156 bpm
        4. 135 - 156 bpm = 34 - 39 beats per 15 seconds
        If you HAVEN'T been running:
        1. Core Work: Push-ups & Sit-ups
        2. 10 minutes at 65-75% HR max
        3. 65-75% HR max = 135 - 156 bpm
        4. 135 - 156 bpm = 34 - 39 beats per 15 seconds
        5. Get heart rate up, but keep it at 10 minutes
        Session 3
        If you've been running:
        1. 8 x 1 minute at 75-85% max HR
        2. This is 156-178 bpm
        3. 1 x 2 minute at same pace (if we have time)
        4. This is 156-178 bpm or 39 - 45 beats per 15 seconds
        If you HAVEN'T been running:
        1. 4 x 100 meters/yards at 75% speed (up-tempo)
        2. 15 minutes
        3. Light jog, conversation-pace (no walking)
        Session 4: On your own (Friday or Saturday)
        If you've been running:
        1. 4 x 100 meters/yards at 75% speed (up-tempo)
        2. 30 minutes at 65-75% HR max
        3. 65-75% HR max = 135 - 156 bpm
        4. 135 - 156 bpm = 34 - 39 beats per 15 seconds
        If you HAVEN'T been running:
        1. 4 x 100 meters/yards at 75% speed (up-tempo)
        2. 10 minutes at 65-75% HR max
        3. 65-75% HR max = 135 - 156 bpm
        4. 135 - 156 bpm = 34 - 39 beats per 15 seconds
        5. Get heart rate up, but keep it at 10 minutes

        Wednesday, May 21, 2025

        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 8th
        • 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 21st
        • 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 4th
        • 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)
        • We'll also be sending workouts for you to do BEFORE we start in 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.    Kauffman, 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!
        HYPE VIDEOS:
        If you have any questions please contact the coaching staff:
        • Rob Rocco                  rob.rocco@alcsoh.org
        • Jennifer Farney         jennifer.farney@alcsoh.org
        • Kevin Marlow            kevin.marlow@alcsoh.org                                                     

        Friday, May 2, 2025

        Avon Invitational

        MEET INFORMATION:

        • Bus leaves Learwood at 7:30 a.m.

        • The meet will be held at:

          • Mark Wahlberg Stadium
          • 3075 Stoney Ridge Road
          • Avon, Ohio 44011
        • Running events start at 10 a.m.
        • Adult tickets are $8 & student/senior 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://docs.google.com/document/d/1meXV3S3RX5O_Q84waR0yt-J9emVqBL5r/edit


        ATHLETES

        FINAL REMINDERS:

        • Dress in layers...weather looks cooler and rain throughout

        • 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
        • Sears
        • Seedhouse
        • Chervenak
        BOYS 4x800 Relay:
        • Carone
        • Muckerheide
        • Stuewe
        • Baughman
        GIRLS 1600:
        • Donovan
        • Craig
        BOYS 1600:
        • Rudnicki
        • Trigiani
        GIRLS 400:
        • Warner
        • Siefert
        BOYS 400:
        • Donahue
        • I. Walker
        GIRLS 800:
        • Brannen
        • Donovan
        BOYS 800:
        • Rudnicki
        • Baisden
        GIRLS 4x400:
        • Seedhouse
        • Chervenak
        • Sears
        • Craig
        BOYS 4x400:
        • N. Minnick
        • Muckerheide
        • Stuewe
        • Baughman

        Sunday, April 27, 2025

        Amherst Dual Meet

        Here's information regarding tomorrow's dual meet:
        • The meet will start at 5:30 p.m. (Amherst has bussing issues so the meet will start later than normal)
        • As of now, there WILL be a bus to transport you to the high school...if this changes I'll let you know
        • However, this will be a lot of down time, so you can go home and then come to the high school at 5 p.m. to do your distance team warm-ups
        • The weather looks great!
        • Because of this, I would sign up for events which you would like to PR in for the season:
          • Some of your seasons will end this Thursday
          • Thursday's weather looks like thunderstorms
          • So, if you want to PR in a race, tomorrow will be the ideal day
        • I've shared the Google Spreadsheet with you all:
          • Check your email
          • Sign up for those races you'd like to compete in
          • Once you finish your race, you'll have to listen to your time!
          • Input your times in the spreadsheet (you can do this at the meet)
          • I will try to get volunteers to time your relay splits, but won't be able to get everyone's times in individual races...so listen and record your times!
        • Some of you have reached out already about what races you'd like to compete in, I'll make sure to enter you in those races
        • If you have any questions or would like to discuss your events, I'll be available tomorrow...you can stop by:
          • 5th period (my lunch)
          • 6th period (my Academic Support)
        • See you all tomorrow!

        Thursday, April 17, 2025

        Strongsville Elite Meet

        Here's information regarding today's Strongsville Elite Meet:

        Strongsville Elite Meet Participants:

        MEET INFORMATION:

        • Bus leaves Learwood at approximately 2 p.m.

        • They will be using an FAT (electronic) timing system

        • Scoring will be 10-8-6-4-3-2-1

        • 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 and 2nd & 3rd place teams

        • Concessions will be available, and t-shirts will be available for purchase

        • All tickets are $6 - 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 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

          • Sadie Siefert

          • Marion Sears

          • Carlynn Seedhouse

          • Marissa Craig

        • BOYS 4x800 Relay 

          • Daniel Muckerheide

          • Gabe Stuewe

          • Tommy Carone

          • Jesse Gundersen

        • GIRLS 1600M Run

          • Gianna Brannen

          • Claire Donovan

        • BOYS 1600M Run

          • Asher Rudnicki

          • Griffin Carbaugh

        • GIRLS 400M Dash

          • Kaitlyn Warner

          • Emma Sonnhalter

        • BOYS 400M Dash

          • John Donahue

          • Noah Minnick

        • GIRLS 800M Run

          • Sadie Siefert

          • Claire Chervenak

        • BOYS 800M Run

          • Daniel Muckerheide

          • Aden Baisden

        • GIRLS 4x400 Relay

          • Claire Donovan

          • Gianna Brannen

          • Emma Sonnhalter

          • Carlynn Seedhouse

        • BOYS 4x400 Relay

          • Asher Rudnicki

          • Tommy Carone

          • Gabe Stuewe

          • Noah Minnick